April 18th


Download the week

"By Annie Means" 


AbMat Sit-ups 

Double Unders 

Directly Into....

5 Rounds: 

30 Push-ups 

10 Strict Pull-ups  

Time Cap: 25 Minutes


Same as class workout

For the Coach

Resource Drive

Workout Overview


Today’s workout is a super fun play on the classic CrossFit benchmark, “Annie”, with a little bit of “Cindy” peppered in. Athletes with a strong “Annie” score shouldn’t be targeting a PR in part 1. We want to move very consistently and cyclically through part 1 so that we’re able to keep the effort high once getting into part 2. Athletes should target around 10:00 for part 1 so they have plenty of time in the bank to work through part 2.


Total time to complete work


Double unders | 2 sets or less throughout.
Sit ups | 2:00/1:30
Push ups | :90 or less
Strict pull ups | :90 or less

The One | Teaching Focus

Full range of motion 
Today’s workout is an excellent opportunity to teach the value of full range of motion. Provide clear standards and expectations on full range of motion for the sit ups, push ups, and strict pull ups and hold athletes to this standard throughout the workout.


Double Unders 
Reduce Reps
75-60-45-30-15 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:30-:25-:20-:15-:10 On Any Machine

Sit ups
Reduce Reps
Hollow Rocks

Push ups
Reduce Reps
 Hand Release Push-Ups 
Box Push-Ups 
Dumbbell Bench Press

Strict pull ups
Reduce Pull-Ups
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows


Today’s workout shouldn’t present many obstacles in regards to logistics. It’s ideal to maintain the original order of the workout rather than allowing some athletes to begin with the push up / pull up couplet and then finishing with “Annie”.

Set up your class room so that athletes can transition very quickly between movements in both portions of this workout. There should be minimal transition time between the jump rope and abmat as well as the pull up station and where athletes complete their push ups.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20-0:30 Each

  • Sit up and reach
  • Lateral rope hops
  • Forward and back rope hops
  • Shoulder taps from plank
  • Scap retractions
  • Sit up and reach
  • Single unders
  • Knee push ups
  • Full push ups to
  • Full sit ups
  • Single unders
  • Full push ups

Specific Warm-Up
(9-21 minutes)

Double Unders | tell, show, do, check

  • Establish position

Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

  • :20 High Singles

Focus on timing

  • :20 Fast Singles

Focus on wrist rotation and quicken the pace of the jump rope

  • :20 Alternating Feet

Focus on enhancing footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • 2:00 Practice

Pull Up | tell, show, do, check

  • :15 Dead hang
  • :15 Scap retractions

Modify from rings

  • :15 Jumping eccentric

Eccentric from rings

  • :10 Chin over bar hold

Top of ring row hold

  • Demo all strict pull up options

Focusing on range of motion

  • 5 Reps workout movement



(21-27 minutes)

Practice Round 

  • 10 Double Unders
  • 10 AbMat Sit-ups
  • 5 Push-ups
  • 2 Strict Pull-ups


Workout adjustments if needed

(27-52 minutes)

Look For

  • Double unders

Good positioning. Athletes' hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.

  • Abmat sit ups

Range of Motion Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

  • Push ups

Body Position. Maintain a straight line from head to heels. Avoid sagging or piking at the hips. Engage the core to keep the body stable.

  • Strict pull ups

Scapular Engagement. Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back

  •  Post Workout Clean Up & Chat (52-60)

Additional Elements

Home Workout

Double Unders Directly Into....5 Rounds:
30 Push-ups
10 Alternating DB plank row
Time Cap: 25 Minutes


“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

After Party

2 Sets
20 DB crush grip bench press
20 DB seated shoulder press

Have questions?

Reach out!

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