50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.
Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.
To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.
In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.
Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders
Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders
Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.
Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under
Find a gym near you:
View the CrossFit map
Comments on 250714
177 Comments