Angie happens to be one of the easiest benchmark WODs to understand and follow for those who are new to CrossFit. It requires minimal equipment, with the pull-ups being the only exercise that would need a dedicated piece of equipment (bars). This workout has four of the most basic of moves for any workout, never mind CrossFit.
Here is the sequence (for time):
Mental preparation is very important. The hardest part in this WOD will be the 100 pull-ups at the start of the workout. One way to strategize is to consistently do 10 reps, 10 times. Or find a count that works for you (5 reps x 20 times if you’re new to CrossFit, or 40-30-20-10 for the more experienced, etc).
Do not sprint too hard early on, this will cost you later. While working to the point of failure may be good training, this strategy is not good for establishing benchmark times. Consistency is very important here.
Performed optimally, Angie will have a steady pace from start to finish. The relative difficulty of performing all 100 reps continuously decreases. For instance, 100 pull-ups will have more rest than 100 push-ups which will have more rest than 100 sit-ups and so on.
For warm up, it’s safe to invest some time at the beginning to practice a couple of reps for form. A light jog or row included in your warm-up will help your overall blood flow and give you a good metabolic starting point.
We have created this awesome infographic with 5 simple CrossFit workouts that can help you build muscle and torch mega-calories in under 30 minutes.