CrossFit "Girl" Benchmark WOD
- 50-40-30-20-10 Reps For Time
Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.
Score is the time it takes to complete all 300 repetitions.
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
Tips and Strategy
Go fast but stay efficient. Use good form to avoid burning out and tripping on the Double-Unders. Break if necessary in the earlier rounds but try to sprint and go unbroken in the last three rounds.
This fast workout is a descending rep couplet, intended to be a sprint. At the end of “Annie,” you should feel like you just ran a really fast 2K. Keep it under 10 minutes to maintain the integrity of the WOD. This is not a time to practice your Double-Unders–scale to Single-Unders if you’re not proficient at doubles yet.
This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.
If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.
When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.
About the wod
“Annie” is also a Tribute WOD, dedicated to Annie Sakamoto who, after starting CrossFit in 2004, became a trainer at the first CrossFit gym in Santa Cruz, California.
Sakamoto became famous for her 2005 appearance in a video of a workout that would later be known as “Nasty Girls”. In 2009, she helped team CrossFit West Santa Cruz to a 33rd-place finish at the CrossFit Games before making her individual Games debut in 2011 with a ninth-place finish. She also took home the Spirit of the Games Award that year. In 2012, she took 23rd. She made her first Masters Games appearance in 2016 with a second-place finish in the Masters Women 40-44 Division.
See also: “Annie, Are You OK?” (also named for Annie Sakamoto)