Due to my budding interest in the world of Crossfit, I decided to take a shot at one of their “benchmark” WOD’s that used equipment that I already own.
Reps of 50-40-30-20-10, for time:
- Double Unders
It may not sound like a whole lot going on here since you are just alternating between doing double unders and basic sit ups, but trust me when I tell you that this one can seriously kick your butt. I am fairly proficient at double unders, so I was excited to give this WOD a shot. I used my “heavy speed rope” for this attempt, so that potentially added a little additional intensity that if I had been using a regular speed rope. Any sort of complete sit-up is acceptable as well, but lots of people recommended at least anchoring one foot under a dumbbell to help brace yourself, so that is what I did as well during the sit-ups.
My finishing time was 10:21, which I am okay with but definitely looking forward to improving that number dramatically. I think I wasn’t quite hydrating myself properly throughout the day, so I drank too much water later in the day, which starting sloshing around in my stomach when doing sit-ups. Anyone who has experienced this sensation knows that it sucks, so a word of advice for this WOD would be to make sure you are hydrated and ready to go, but don’t have a bunch of extra water in your stomach right before you attempt it.
If you have tried “Annie” before and are just blasting through it with sub 5 minute completion times, you can scale it up a notch by doing the sit-ups on a GHD or adding in a weighted jump rope, or both! But make sure you are scaling what is appropriate for you. Don’t starting doing double unders with a heavy rope just because I said so and hurt yourself! It’s about getting the best results and maximizing intensity, but definitely not about getting injured.