A WOD Hard, the ANGIE!

Crossfit is a type of sports training from the USA which has met with growing success in France since Reebok has tried to import this sport to us.
A crossfit program is based on a sequence of varied, high-intensity functional movements from different sports disciplines such as gymnastics, weightlifting, athletics or even cardio.
Here is the presentation of ANGIE by Romain, a Crossfit WOD classified in the “hard” training category. Please note, this is not a WOD for beginners but for experienced practitioners because the ANGIE requires a lot of effort and preparation.

How does ANGIE work?

Here is the WOD: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.

You must perform the exercises in order, pull-ups, then push-ups, then sit-ups and finally squats. However, you have the choice of the format to achieve them (in series, in pyramid, in superset etc.)
The principle is to perform all the exercises in the least possible time!

A video of the WOD:

Some basics!

To give you an idea and determine if you are ready for the difficult WODs, you must complete this WOD in a minimum of 25 minutes (duration of a classic WOD), above this time, you are not still ready (it will come), below time, surpass yourself!
Try and conclude.
There are videos of Crossfit champions who complete the ANGIE in just over 10 minutes, it’s a dream…
For my part, I realize it in 24 minutes and 32 seconds… Phew! (video).

Progress in this WOD?

You made the ANGIE in less than 25 minutes ? Congratulation ! Now it’s about progressing and doing it in less time every time. I give you so some tips who helped me improve my time by 2 minutes.

  • Work on your strategy and refine it to the maximum, such as finding your best rhythm and the series that are the most efficient for you.
  • Assess which exercises are lacking by timing them separately (the ones that take the most time) and work on them in your other WODS to build strength.
  • Do not arrive at your ANGIE on an empty stomach and with a body lacking in energy, you will be frustrated!
Psssssst :  Shoulder muscle program

Do not forget !

The WOD is muscularly difficult, so you must practice a quality warm-up before starting (at least 5 minutes). Think of the stretches, I had the misfortune to forget them the day of my first ANGIE… Ouch!

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