This week’s workout of the week is a play on one of CrossFit’s classics: Annie! We’ve taken this benchmark workout and extended it to give us a fun new challenge! The volume is greater and the approach requires a little more pacing, but the effect is the same – simple and effective!
Where “Annie” starts at 50 and sprints down the ladder, today’s workout starts at 10 and builds up to 50 and then back down. This leads to a very quick start, a hefty middle, and a sprint at the finish. Our focus needs to be the middle three rounds, 40-50-40, where things can get out of hand if we come out a little too hot!
Pace yourself early and push through those middle rounds. Once you clear the second set of 40, sprint to the finish!
Our double unders should be as close to unbroken as possible today. If you’re still working on your double unders, you can cut those reps in half. Otherwise go with singles or jumping jacks if you find yourself without a rope!
The sit-ups are the workout today. This is where you need to be smart on your pacing early on and have enough in the tank for those middle rounds!
Sub 15 minutes is the goal on this one. Can you go under 10??