CrossFit "Girl" Benchmark WOD
- 50-40-30-20-10 Reps For Time
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
"Annie" is dedicated to, and named after, Annie Sakamoto who, after starting CrossFit in 2004 became a trainer at the first CrossFit gym; the original CrossFit Santa Cruz in 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 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.
Tips and Strategy:
- This workout is a descending rep couplet, intended to be an all out sprint
- Go fast but stay efficient and 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
- There is no time cap for this workout but try to keep it under 10 minutes.
See also: "Annie, Are You OK?" Benchmark WOD (also named for Annie Sakamoto)