CrossFit Girl: ANGIE

The Angie workout is a WOD girl which is composed of gymnastic movements and the only equipment needed is a pull-up bar.

Each exercise may be divided as each athlete chooses, but may not advance to the next movement until 100 repetitions of the previous one have been completed.

Upside-Down Angie

This variant of ANGIE consists of performing the WOD in the opposite direction

100 Air squats
100 Sit-ups
100 Push-ups
100 Pull-ups

What would be a good time in Angie?

Chris Spealler stopped the clock in 10'11'' on December 31, 2009, although he performed the sit ups with the help of dumbbells.

To summarize this could be an estimate of times according to your level:

• Beginner: > 26 minutes. It is not recommended to exceed 30 minutes.
• Intermediate: 21-25 minutes
• Advanced: 15-20 minutes
• Elite: <14 minutes

Source: Wodwell

If you want to record your marks and keep track of your progress I recommend My WODs notebook. You will be able to organize your workouts and have all the benchmarks like this one at hand.

Strategy

This is a WOD with a high volume of repetitions of each of the exercises. Doing 100 push-ups after doing 100 pull ups is not easy.

The best strategy to avoid lengthening the breaks and making the WOD endless is to plan the sets you are going to do before starting the workout.

It is important not to reach muscular failure, especially in the push-ups and pull-ups. A good approach for these two movements would be:

• 5 sets of 20
• 10 sets of 10
• 2/3 large sets of 20/30 and keep adding smaller repetitions such as 5 or 7 to complete 100.

Scaling options for Angie

Scaling is not a crime, the idea of this type of WOD is that they do not exceed 30 minutes.

Reduce repetitions

The first step in scaling Angie is reduce the volume.If you have never done this WOD and you can do pull-ups in sets of 5-10, a good option would be the following:

50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats

Modify exercises

If you still can't do pull-ups, and push-ups are too hard for you, another scaling option is as follows:

2 rounds:
30 Ring Rows
30 Knee Push-Ups
30 Sit-Ups
30 Air Squats

History

Angie has been with us for a long time, this sequence of movements first appeared on the CrossFit website on August 18, 2003but not with this name.

It was named Angie on July 26, 2004,

Just search for "Angie workout" on Youtube and you will be able to see great CrossFit athletes such as Annie Thorisdottir or Austin Malleolo doing this training in their early days in the sport.