Angie with a Twist
Today's workout is a twist on the classic CrossFit benchmark, Angie. This variation requires more upper-body strength and stamina. Manage your reps and think about strategic breaks. For example, break the pull-ups into consistent sets of 5 to 10 and minimize rest between sets. These strategic breaks should keep you "fresh" for longer and keep you in control of your workout.
Typically, Angie is completed in 20 minutes or less. With today's variation, athletes should aim to complete this workout in 30 minutes or less.
For those who don't have handstand walks, consider one of the options below based on your capacity and experience.
Warm-up | 5:00
2 rounds:
100-m run | 200-m cardio machine of choice
10 snow angels
10 swimmers
20 Pike shoulder taps
5 inchworm + push up
10 air squats
Tech | 3:00
Handstand Walk
Kipping Pull-up
Jumping Pull up
Push-up
Abmat Sit-up
Air Squat
Specific Warm-up | 13:00
Handstand Walk Progression | 8:00
Handstand shoulder taps
Walk-to-wall drill - place hands about 1 to 2 feet from wall and kick up to handstand and walk towards the wall
Handstand walk practice
Pull-up Progression | 5:00
5 scap pull ups, rest :30 seconds
5 beat swings, rest :30 seconds
3 x 2 kip swings + 1 quarter pull, rest :30 seconds
3 - 5 kipping pull ups
WOD | TC: 30:00
RX:
4 rounds for time:
25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats
Intermediate option:
4 rounds for time:
15 shoulder taps *Choose from the options below
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*In a handstand against the wall
*With feet on a box
*In a pike position on the floor
Beginner option:
4 rounds for time:
15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats
Cooldown | 5:00
Banded shoulder stretches
Post squat
Downward dog
Child's pose
