CrossFit Benchmark Workout Annie: Get Your Best Score!

FREE Double Unders Guide: bit.ly/39iRYQy
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Want to get your best score on Benchmark workout "Annie"? Follow this Ultimate Strategy Guide to master the movements - and work out how to scale this one if you're not quite Rx'ing yet. Hint: I don't recommend doing double reps of Single Unders!
Here's a quick rundown of the topics covered:
0:00 Intro
0:57 Benchmark Workout Annie
1:30 Double Unders Movement Standards
3:08 Sit Up Movement Standards
4:49 Stimulus
6:01 Double Unders Scaling Options
10:16 Sit-Up Scaling Options
11:55 Ben's Ultimate Strategy
16:01 How to avoid "Monkey Butt"
17:55 Freebies
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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[@user-kb3os3ft3h]

in your video I learned that the wrist is the important key to doubleunders. I try to jump higher and swing the rope bigger. Crazy. Thank you

[@satipnik1299]

Great tips Ben! My Annie PR is 6:37, with unbroken DU and SU, and I really don't see any room for improvement in DU (maybe few seconds), and for SU with 6.1 height it is just hard to do them faster...

[@SmoKeYJoE024]

Did Annie on a GHD machine two weeks ago. My abs were sore for a week plus. I did scale the doubles to singles.

[@henkx8665]

Thanks Ben. Love your video's. You boost my crossfit journey. Have had the 'monkey butt" and described it as asphalt butt grinding

[@dwilliams5507]

Excellent video, Ben.
The part about doing the movement for DUs in some form instead of substituting it out fully for SUs, is a tip I will take onboard, to improve my fledging DUs.🙂.
Thanks!

[@ramiroanzola2083]

Such an enlightening video! Thx, Ben! Wow, I always thought I was the only one having monkey butt (btw, first time I heard this name, lol), so I never shared this nuisance with coaches or partners... 🤦🏻‍♂️. Abmats (which I also happened to be using on the wrong side 😬) and pilates mats have helped to reduce it during years of crossfit and functional training, but the only way I've been able to avoid it overall is when training in the buff, which was a lot during pandemics at home and in a box where coach allowed. I guess this is because underwear/shorts chaffing seems to be the main reason for monkey butt. Lately I returned to a functional box where birthday suit training is not possible, so I've decided to roll down the rear side of my compression shorts just below the butt crack where monkey butt occurs; I much rather prefer standing any eventual criticism or nasty comments, than the pain of the excruciating abrasion! This appears to be working too so far as well... 🤞🏻

[@elizabethgreen7392]

Brilliant video! Yet to do any DU yet. Programmed for this week and will do the penguin 🐧 claps instead of SU. I have also been using the ab matt the wrong way round. 🥴

[@questshots4189]

I too am a monkey butt survivor. Two votes for shoulders in front of hips for standard, but you should easily reach front of shoes from there.

[@justinw0419]

my best score was 12:05, however my heartbeat soaring to 185 (I'm 45), I have to take a short break to catch my breath was the main reason to drag me down

[@aleahlarson9881]

I always thought the situp standard was shoulders hit when you lay down and shoulders pass forward of the frontal plane (in front of the hips) at the top.

[@oseenerby3031]

My favourite is Linda. And because I am a heavy weight athlete it‘s challanging every time again.