After last month’s test to your abilities, we’re back with a new challenge. Just like the WOD FRAN, the Angie is a benchmark Crossfit WOD. These WODs are used as a test to measure your progress. If you notice any improvements when performing these WODs, that means you’re getting in shape and you’re developing each and every one of your physical abilities.
At first glance, CrossFit’s “Angie” looks like a cruel punishment with its triple digit rep scheme. As written, Angie is composed of four exercises: pull-ups, push-ups, sit-ups and squats. Athletes perform Angie for the simplicity as it only requires a pull-up bar and enough space to do a push-up. It’s a metabolic challenge but utterly complete in terms of full-body burn. You should use it to test your physical condition and to keep track of your improvements in strength, energy and muscular and metabolic resistance.
Complete this circuit as fast as you can, taking only short breaks. Keep track of the time it took you to finish the WOD. We give you a beginner reference limit: less than 30 minutes! You’ll only need the bar and your body weight.
You already know that, the more you practice, the better your Crossfit performance will be. You’ll be able to finish the WOD in less time – that is the real goal. By keeping track of how long it takes you to complete the WOD, you’ll be able to notice your evolution, because the time it’ll take you now to do it won’t certainly be the same two months from now, in case you want to repeat this WOD.
Note1: You should perform all of the reps for each exercise before moving on to the next one, even if you need to take a break between reps.
Note2: A beginner can eventually do ¼ of a WOD Angie or ½, decreasing the reps down to 25 (1/4) or 50 (1/2) before completing the recommended 100 reps.
You can also take a look at this video:
Will Lanier, Crossfit WOD: Angie, n/d, translation and adaptation of the original version