Workout Description

Why This Workout Is Hard

Annie alone is Medium, but it follows 150 reps of varied squatting — including 50 OHS (demanding overhead stability) and 30 Bulgarian split squats (quad/glute burner). By the time athletes reach the metcon, core and legs are pre-fatigued, making sit-ups and double-under coordination harder to maintain. Moderate loads prevent this from being Very Hard, but cumulative volume and movement interference clearly push it into Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Exceptional total volume: 150 squatting reps across five variations plus 150 double-unders and 150 sit-ups. Legs and core face prolonged muscular endurance challenge throughout the entire session.
• Flexibility (7/10): Overhead squats demand exceptional shoulder, thoracic, wrist, and hip mobility. Bulgarian split squats add hip flexor and ankle demands. This squat-focused session is among the higher flexibility-demanding workouts in CrossFit.
• Endurance (5/10): Annie's 150 double-unders elevate heart rate meaningfully, providing moderate cardiovascular demand. The strength section is largely rest-paced, limiting sustained aerobic output to the metcon portion only.
• Strength (4/10): Moderate loads across squat variations with the heaviest being 135/105 back squat for only 10 reps. High rep counts shift focus from maximal force production toward strength-endurance rather than true max effort.
• Speed (4/10): Annie rewards efficient double-under cycling and quick transitions. The strength section is methodical and paced by load. Overall speed is a secondary consideration, primarily relevant during the metcon.
• Power (2/10): Double-unders require some explosive wrist and calf action, but the squat pyramid emphasizes controlled, high-rep strength endurance rather than explosive force production. Minimal true power demand overall.

Movements

• Lunge
• Back Squat
• Overhead Squat
• Hip Circle Walk
• Death March
• Sit-Up
• Goblet Squat
• Dumbbell Bulgarian Split Squat
• Medicine Ball Bear Hug Air Squat
• Double-Under

Modality Profile

10 total movements. Gymnastics (4): Hip Circle Walk, Lunge, Double-Under, Sit-Up. Monostructural (0): none. Weightlifting (6): Death March (loaded), Overhead Squat, Goblet Squat, Dumbbell Bulgarian Split Squat, Medicine Ball Bear Hug Squat, Back Squat. Ratios: G=4/10=40%, M=0%, W=6/10=60%.