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Benchmark Girl: Angie

ANGIEFor Time · No cap · Bodyweight

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Complete all reps of each movement before moving to the next.
Start Angie with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: Bodyweight

Women: Bodyweight

Scaled

Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Movements

Movement standards

All reps of a movement must be finished before moving on; sets may be broken up as needed. Chin over bar on pull-ups, chest to floor on push-ups, hip crease below knee on squats.

Equipment

Coaching notes by goal

Bulking: High-Volume Upper-Body Hypertrophy

Before: 3 sets × 6 Weighted Strict Pull-Ups + 3 sets × 8 Tempo Push-Ups (3s down). Rest 2 min.

Pacing: Break pull-ups into consistent sets of 10-15 well before failure. Treat push-ups as hypertrophy volume: full lockout, controlled lowering.

After: 3 sets × 12 Dumbbell Hammer Curls + 3 sets × 15 Banded Face Pulls.

Nutrition: Surplus (+400 kcal). 40g protein and fast carbs within an hour post-workout.

Maintaining: Gymnastics Muscular Endurance

Before: Scap pull-ups, kip swings, 2 rounds of 5 pull-ups / 10 push-ups / 10 sit-ups / 10 squats.

Pacing: Pick a set size you can repeat (e.g. pull-ups 10s, push-ups 10s) with short fixed rests. Sit-ups and squats are recovery: keep moving.

After: Lat and pec stretch, 8 min easy bike.

Nutrition: Maintenance calories, electrolytes during long sessions.

Cutting: Volume Without Failure

Before: 5 min easy cardio + shoulder band activation.

Pacing: Stay 3-4 reps shy of failure on every pull-up and push-up set to protect shoulders in a deficit. Small sets, short rests.

After: 12 min Zone 2 walk or spin.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/angie; CrossFit Journal, Sept 2003

Annie →