Tackle CrossFit: Three-Round Annie

Are you ready for the “Tackle CrossFit: Three-Round Annie Challenge?” This CrossFit workout is both demanding and rewarding, pushing your fitness levels to new heights. It consists of three rounds, each including 25 toes-to-bar and 50 double-unders, known in the CrossFit community as ‘Annie’. This intensive workout is designed to test your stamina, agility, and strength.

Understanding the Workout

Before we dive into the specifics, let’s understand the workout. The ‘Annie’ part of the challenge involves two exercises – toes-to-bar and double-unders. The toes-to-bar exercise requires core strength and flexibility. The double-unders involve a level of skill, endurance, and coordination.

In the toes-to-bar exercise, your objective is to hang from a bar and touch it with your toes. This demands an excellent core and grip strength. For the double-unders, you aim to pass the skipping rope twice under your feet with one jump. It challenges your agility and cardio.


Before embarking on the Three-Round Annie Challenge, it’s vital to warm up adequately. Start with some light cardio like jogging or skipping. After this, focus on mobility exercises targeting your hips, knees, ankles, wrists, and shoulders.

With your body warmed up, practice the movements. Do a few toes-to-bar and double-under repetitions to get the feel. This way, when you start the actual workout, your body will be familiar with the demands of each exercise.

Performing the Workout

Now, let’s get into the workout. The aim is to complete 25 toes-to-bar and 50 double-unders in each round, making up three rounds in total. Start with the toes-to-bar. Hang from the bar, use your core to bring your toes up to touch the bar. Make sure your movements are controlled and precise. For an interactive learning experience, watch our video tutorial: The Kipping Toes-to-Bar – YouTube

Tackle CrossFit: Three-Round Annie

Once you’ve completed the toes-to-bar, it’s time for the double-unders. Hold your skipping rope with your hands slightly forward. When you jump, flick your wrists to rotate the rope twice under your feet. Remember to maintain an upright posture and avoid jumping too high. Improve your skills by taking a look at this instructive video: HOW TO LEARN DOUBLE UNDERS STEP BY STEP – Paradiso Crossfit – YouTube

Challenges and Strategies

In the Three-Round Annie Challenge, pacing is crucial. Going all out in the first round might leave you exhausted for the rest. Aim to maintain a steady pace throughout. The challenge lies in the high-repetition nature of the workout. It can be taxing on your grip strength, core, and cardiovascular system.

To mitigate these challenges, divide your toes-to-bar into manageable sets. This strategy can help maintain your grip strength throughout. For double-under, focus on smooth and efficient rope movement. This reduces the chances of tripping over the rope and saves energy.

For an alternative workout of the same methods, try this article here: Master Amanda: Unleash CrossFit Potential – Aussie Fitness Centre


After completing the Three-Round Annie Challenge, it’s crucial to cool down properly. Start by doing some light cardio like a slow jog or walk. Then proceed to stretch the muscles you’ve used, focusing on your core, forearms, and calves.

Remember, post-workout nutrition is essential. Consume a meal rich in protein and carbohydrates to aid recovery. Drink plenty of water to rehydrate your body after this intensive workout.

The Closing Act

The “Tackle CrossFit: Three-Round Annie Challenge!” is a high-intensity, high-reward workout. It challenges your body and mind, pushing you to your limits. By taking on this challenge, you’re not only boosting your fitness levels but also developing mental resilience. So, gear up, prepare well, and conquer the Three-Round Annie Challenge! To further your knowledge on Cross Fitness, read our comprehensive posts. Cross Fitness Archives – Aussie Fitness Centre