ANGIE
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to push your physical limits and measure your fitness progress over time. One such workout is “Angie,” a challenging yet straightforward workout that tests your endurance and bodyweight strength.
The Workout
The “Angie” workout consists of:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats
Complete all repetitions of each exercise before moving on to the next.
Equipment:
To complete the “Angie” workout, you’ll need the following equipment:
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Movements:
The “Angie” workout includes the following movements:
Preparation:
Proper preparation is essential for safely and effectively completing the “Angie” workout. Here’s a comprehensive warm-up routine to get you ready:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
Light Cardio (5 minutes)
- Choose an activity like jogging, rowing, or jumping rope to elevate your heart rate and get your blood flowing.
Dynamic Stretches (5-10 minutes)
- Arm Circles: 1 minute forward, 1 minute backward to loosen up the shoulders.
- Leg Swings: 1 minute each leg, front to back and side to side to improve hip mobility.
- Torso Twists: 1 minute to warm up the core and lower back.
- Inchworms: 10 repetitions to stretch the hamstrings and activate the shoulders and core.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Angie”:
Pull-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles.
- Follow with 2 sets of 10 Hollow Holds to engage your core and improve body control.
Pull-Up Progressions
- If you’re working on achieving pull-ups, practice 2-3 sets of Banded Pull-ups or Jumping Pull-ups to build strength and confidence.
Push-Up Preparation
Chest and Shoulder Activation
- Perform 2 sets of 10 Shoulder Taps to activate the shoulders and stabilize the core.
- Follow with 2 sets of 10 Knee Push-Ups if you need to scale the movement.
Push-Up Technique
- Practice 2-3 sets of 5-10 perfect form push-ups, focusing on a straight body line and full range of motion.
Sit-Up Preparation
Core Activation
- Perform 2 sets of 10 Dead Bugs to engage the core muscles and improve coordination.
- Follow with 2 sets of 10 Butterfly Sit-Ups to get used to the movement pattern.
Sit-Up Technique
- Practice 2-3 sets of 10 Sit-Ups, focusing on smooth and controlled movements.
Air Squat Preparation
Lower Body Activation
- Perform 2 sets of 10 Glute Bridges to activate the glutes and hamstrings.
- Follow with 2 sets of 10 Bodyweight Lunges to warm up the legs and improve balance.
Air Squat Technique
- Practice 2-3 sets of 10 Air Squats, ensuring you maintain proper form with an upright torso and full depth.
Final Warm-Up Set
Before starting the workout, complete a final rehearsal of each movement:
Pull-Up Rehearsal
- Perform 5-10 pull-ups or a scaled variation to ensure you’re comfortable with the movement.
Push-Up Rehearsal
- Do 5-10 push-ups, focusing on maintaining good form and full range of motion.
Sit-Up Rehearsal
- Perform 10 sit-ups to get a feel for the movement.
Air Squat Rehearsal
- Do 10 air squats, focusing on maintaining proper form.
Conclusion
The “Angie” workout is a test of endurance and bodyweight strength, challenging you to complete 400 repetitions of fundamental movements. By following a thorough warm-up routine and preparing your body effectively, you can tackle this benchmark workout with confidence and determination. Remember, scaling is always an option to maintain proper form and avoid injury. Embrace the challenge, push your limits, and celebrate your progress. Happy training!
