Angie CrossFit Workout in 2024 (My Powerful Tips & Tricks)

The Angie CrossFit Workout is renowned for its simplicity and brutality. It consists of four basic bodyweight exercises: pull-ups, push-ups, sit-ups, and air squats. What’s thrilling about Angie is that it’s an all-out race against the clock to complete 100 reps of each exercise, totaling a grueling 400 reps. There’s no rest between the exercises—just a seamless, raw test of endurance and mental grit.

all you need to know about angie crossfit benchmark workout in one infographic

Starting with the pull-ups, I move through each exercise, pushing my stamina and strength to their limits. The goal is clear: to get through the full hundred before moving on to the next challenge. It’s a seamless transition from one exercise to the next, which really pumps up the intensity. Setting a personal time to beat adds an extra layer of excitement, giving me a benchmark for my fitness progress.

Step-by-Step Workout Structure

I kick things off with a dynamic warm-up to prepare my body for the intense session ahead. I usually include leg swings, knee hugs, walking lunges, high knee skips, and windmills to get my blood flowing and muscles ready.

Here’s how I tackle the Angie CrossFit Workout of the Day (WOD):

  1. Pull-ups (100 reps)
    • Grip form is key. I begin with smaller sets to avoid burnout.
  2. Push-ups (100 reps)
    • Keeping my body straight, I ensure proper form for every rep and shake out my arms regularly.
  3. Sit-ups (100 reps)
    • A mat for comfort, I make sure to engage my core throughout.
  4. Air Squats (100 reps)
    • I focus on depth and form, keeping my weight on my heels.

The goal is to complete all 400 reps as quickly as possible, aiming for a time that matches my fitness level:

  • Beginner: 26-35 min
  • Intermediate: 21-25 min
  • Advanced: 15-20 min
  • Elite: <14 min


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I approach the workout with a strategy, breaking it down into manageable sets. Pacing is critical; starting too fast can lead to fatigue. As this workout is pure bodyweight training, maintaining a high level of intensity throughout all four exercises is a thrilling challenge.

This WOD is not just about speed; it’s about maintaining efficiency and form. As the squats come last, it’s when I push through the final hurdle, using everything I’ve built up to in the previous workouts. Each time I do the Angie CrossFit Workout, it serves as a powerful testament to my fitness growth.

Do you want to level up or down? Here are your options:

Equipment for the Angie CrossFit Workout

When I’m gearing up for the Angie workout, I know I’ll be hitting 100 reps each of pull-ups, push-ups, sit-ups, and air squats. It’s thrilling to think that all I need is a pull-up bar and my own bodyweight to dive into this intense test of endurance and strength.

Quality Gear

For pull-ups, the centerpiece equipment is, no doubt, the pull-up bar. I make sure mine is sturdy and well-mounted. A good grip is crucial, so sometimes I use chalk to keep my hands from slipping. For those early in their Angie journey, or needing extra support, a resistance band can be a lifesaver. It provides just the right amount of lift and helps maintain proper form without compromising the workout challenge.

  • Pull-Up Bar: Firm, reliable, and secure to support my weight.
  • Chalk: For that fail-proof grip even when things get sweaty.
  • Resistance Band: To offer support and help me scale pull-ups without sacrificing form.

Benefits of the Angie CrossFit Workout

I’m absolutely thrilled to talk about the Angie CrossFit workout—both challenging and rewarding! This CrossFit benchmark WOD includes four classic bodyweight exercises:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

First, let’s chat about the sheer exhilaration of tackling 400 reps. My adrenaline surges with each move, knowing I’m part of a global CrossFit community pushing the same limits.

Now, on to the nitty-gritty. One of the primary advantages of “Angie” is its scalability. Whether I’m a beginner or an advanced athlete, I can adjust the intensity. Beginners might break down the reps or modify movements, while vets go unmodified to keep that full-on intensity.

Boat Interior Design man outdoors doing push ups for angie crossfit workout
by Pinterest

My core, legs, back, and shoulders all get a piece of the action, making “Angie” a full-body blast. Each exercise chosen is a powerhouse for muscle endurance and strength:

  • Pull-ups: A serious test for my back, shoulder, and arm strength.
  • Push-ups: These tone my chest, shoulders, and triceps.
  • Sit-ups: I can feel my core working as I crunch through each rep.
  • Squats: My legs power through, improving lower body strength and flexibility.

After weeks into this routine, I notice impressive gains in stamina and muscle definition. I see how the Angie CrossFit workout not only hones my skills in these bodyweight movements but also elevates my mental toughness. Every session leaves me feeling like I’ve conquered a mountain, proving what I’m capable of and setting the bar for the next challenge.

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Performing the Different Movements

In the Angie CrossFit Workout, each movement is crucial for total body conditioning. My focus is on form and the proper execution of pull-ups, push-ups, sit-ups, and air squats to ensure a full range of motion and maximum benefit.

Pull-Ups and Variations

Pull-ups are a fundamental part of Angie, targeting the back, shoulders, and arms. I start by hanging from the bar with hands shoulder-width apart, pulling up until my chin is over the bar and then lowering down with control. For those not yet able to do a standard pull-up, alternatives like ring rows or band-assisted pull-ups maintain the workout’s integrity while building strength.

Mastering Push-Ups

Proper form in push-ups means hands are placed below the shoulders, and my body forms a straight line from head to heels. I lower my chest to the ground and push back up to complete one rep. Keeping my core engaged throughout is crucial for stabilizing the body and optimizing strength gains.

Sit-Ups for Core Strength

I ensure core engagement and full range of motion in sit-ups by lying on my back with knees bent and feet anchored. I curl my torso all the way up towards my knees and then lower back down. This CrossFit ab workout not only builds core strength but also enhances my muscular endurance.

The Importance of Squats

Finally, air squats are essential for leg and glute strength. I stand with feet shoulder-width apart, squat down keeping my knees over my toes, hips back, and chest up, then rise to the starting position. It’s vital to hit the proper depth, where my hip crease goes below the knee, to reap the full benefits.

Boat Interior Design woman doing squats as part of benchmark wod in crossfit
by Pinterest

Scaling Options

I’m excited to share some smart scaling strategies with you for the Angie CrossFit Workout! Whether you’re just starting out or looking to push past your current limits, there’s a way to adapt Angie to your fitness level. Let’s dive into the modifications that can help bring this high-volume workout into your routine, regardless of your fitness journey.

For Beginners

For those of you who are new to CrossFit or high-intensity bodyweight workouts, Angie can seem intimidating. But fear not! Beginners should focus on reducing the volume and intensity to avoid overtraining and injury. Here’s how I approach scaling down for new athletes:

  • Pull-ups: Start with jumping pull-ups or band-assisted pull-ups to help with the movement without overtaxing your muscles.
  • Push-ups: Try knee push-ups or bench push-ups as a way to build strength gradually.
  • Sit-ups and Air Squats: You might want to reduce the rep count to something more manageable—think sets of 50 or even 25 if you’re just starting out.

Intermediate Strategies

If you’re comfortable with the basics but Angie is still a hefty challenge, consider these modifications:

  • Pull-ups: Incorporate kipping pull-ups if you’re aiming to maintain intensity while completing your reps more efficiently.
  • Push-ups: Full push-ups are your goal, but if muscle fatigue sets in, switch to knee push-ups to keep going.
  • Bodyweight movements: Stick with the full 100 reps but split them into smaller sets with short breaks in between to maintain form and ensure completion without failure.

Advanced Techniques

For the advanced athletes, the Angie CrossFit workout is a benchmark workout where you can really challenge your limits. Here are some tips for keeping Angie tough:

  • Unmodified Movements: Perform all the movements as prescribed (100 reps each of pull-ups, push-ups, sit-ups, and air squats), focusing on maintaining good form throughout.
  • Increase Challenge: To add an extra layer of difficulty, add a weight vest or try to beat your previous best time to keep the workout challenging and track your progress.
Boat Interior Design man performing pull ups at his home with weight vest for more crossfit power
by Pinterest

My Experience with the Angie CrossFit Workout

My journey with the Angie workout—one of CrossFit’s benchmark WODs—has been nothing short of exhilarating. It’s one of those elite challenges that test you to your core, both physically and mentally.

When I stepped into the box for the first time to tackle Angie, I knew I was in for a serious session. The workout’s structure is simple, yet daunting—a chipper of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats, to be completed consecutively with no rest in between exercises. It’s an all-out war against muscle fatigue.

  • Pull-ups were my first hurdle. But I managed to scale them down into smaller sets to prevent a burn out.
  • Push-ups tested my endurance; going slower here helped to maintain form without risking injury.
  • As for sit-ups and air squats, the pace picked up, and I found these movements to be quick yet challenging reprieves.

My approach was to be strategic:

Pull-upsBreak into sets of 10
Push-upsSteady pace, perfect form
Sit-upsQuick execution
Air SquatsUnbroken sets if possible
Strategy for the Angie CrossFit workout

For beginners, modifications like ring rows can serve as a good starting point, ensuring safety and progression. It’s crucial to heed medical advice and steer clear of treatments or diagnoses on the floor—leave that to professionals.

Engaging in a workout like Angie, and comparing my times with other workouts like “Cindy CrossFit Workout” and “Barbara CrossFit Workout” has been a potent reminder of my growth and the excitement of pushing past boundaries. With each session, I come away a bit more honed, determined, and looking forward to the next challenge.

Frequently Asked Questions about Angie CrossFit Workout

What is a good time for Angie CrossFit Workout?

A good time for the Angie CrossFit workout varies, but an ambitious target is under 20 minutes. This challenging benchmark consists of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, all done consecutively for time.

What is Angie in CrossFit?

Angie is a benchmark CrossFit workout known for its simplicity and brutality. It includes 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, performed in order without splitting the sets. The Angie CrossFit workout tests endurance, strength, and mental toughness.

Can you break up Angie CrossFit Workout?

Traditionally, the Angie CrossFit workout is performed straight through, with each exercise completed in its entirety before moving on to the next. However, beginners or those scaling may modify the workout to break up the sets for manageability.

How do you scale Angie?

To scale the Angie CrossFit workout, adjust the number of reps, use assistance for pull-ups and push-ups, or modify sit-ups and squats to suit your fitness level. This ensures the workout remains challenging yet achievable for all athletes.

Can Murph be broken up?

Yes, the Murph workout can be broken up into smaller sets to manage the high volume of reps. Unlike the Angie CrossFit workout, athletes often split the pull-ups, push-ups, and squats into manageable sets, such as 20 rounds of “Cindy.”

What is Annie CrossFit workout?

The Annie CrossFit workout is another beloved benchmark that consists of a descending ladder of double-unders and sit-ups: 50-40-30-20-10 reps for time. It’s renowned for testing speed, coordination, and core strength, offering a dynamic contrast to the endurance challenge of Angie CrossFit Workout.

What is your time for the Angie CrossFit Workout? Tell me in the comments. Don’t forget to try Hotel CrossFit Workouts and CrossFit Swim Workouts.

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