CrossFit Girl “Angie”
100 Air Squats
Good time to beat for “Angie”
According to WOD Time Calculator good time to beat for Angie is 18:06 and you should consider scaling if you know that you can’t be faster than 28:00. From my experience this is pretty accurate and getting under 20:00 is really challenging.
How to get a good time?
Getting under 20 minutes is not an easy task as there are 100 reps of each movement and you will definitely won’t go unbroken on all of them. I will go through all the movements to show you how to get as best time as possible.
Set of 100 Pull-Ups
The WOD starts with 100 pull ups and it is the hardest part of the WOD. There are 2 ways how you can approach the pull ups.
First is to start with the large set of pull ups and decrease reps in each other round. For example start with 40 Pull Ups then go for 25-15-10-10. This approach is great if you are very efficient with pull ups but I would avoid it if your max unbroken pull ups are under 30 as it is very taxing on your arms and it will slower your time if you overcommit the pull ups.
Second approach is better if you are not very efficient with pull ups. Goal is to do constant number of pull ups with constant rest between them for all 100 pull ups. For example I personally hate pull ups so if I have to do 100 pull ups I will do 20 sets of 5 reps with about 3-5 seconds rest between sets and I am able to finish 100 pull ups this way in under 4 minutes. Goal is to not start too quickly and keep the same pace from beginning until the end. I think this second approach will be better for most of athletes.
Set of 100 Push-Ups
Second round is 100 push ups, your arms are already smoked from the pull ups but you can get through 100 push ups little bit faster than through 100 pull ups. Tactic is exactly the same as for push ups. Just choose if you want to hit one large set, few moderate sets and few small sets or go for something like 20×5 with constant rest. I prefer to do 20×5 or even 33×3(+1) as it allows me to go quicker through all 100 reps but start with large set is also great idea if you are very great at the push ups.
Set of 100 Sit-Ups
This is the easiest part of the WOD. Sit-ups are not very taxing on your hearth rate and you should be able to keep moving even when your abs are fatigued. Go unbroken as there is no need to rest on the sit ups. Only thing you need to think about is correct pace. It is better to start slower and push the pace on last 30 sit ups.
Set of 100 Air-Squats
Air squats are last part of the WOD, and you can finally start pushing the pace as WOD. There are 2 ways how I prefer to do 100 air squats.
First is to do all 100 reps in sets of 10-20 reps. This means you will do quick small sets, rest for few seconds and go for another set.
Second is to do all 100 reps unbroken but with slightly slower pace and probably push the pace little at the end if you are able to do so. I prefer to do it this way.
Should I scale Angie?
Angie is bodyweight WOD and it doesn’t need much scaling. I would scale it only if I know I can’t finish it in under 30 minutes or if I am aware that one of the movements will take me 10 or more minutes.
How should I scale Angie?
There are three ways how you can scale Angie.
First is to decrease the reps which I don’t recommend but for someone starting with the CrossFit doing 4×50 reps instead of 4×100 reps will be better choice.
Second you can keep the reps but make it 5 rounds of 20 reps of each movement, this will allow you to go through movements quicker and avoid muscular failure but it will change the WOD a lot.
And last third option is to modify the movement(s) you need to. See table below for examples.
|Scaling of Pull Ups||Push Ups||Sit Ups||Air Squats|
|Jumping Pull Ups||Push Ups on Knees||Sit Ups with Supported Legs||Air Squats to Medball|
|Ring Rows||Push Ups against Box||Half Sit Ups||Air Squats to Box|
|1/2 the reps||1/2 the reps||1/2 the reps||1/2 the reps|