CrossFit "Girl" Benchmark WOD
- AMRAP in 20 minutes
- 5 Handstand Push-Ups
- 10 Pistols (alternating legs)
- 15 Pull-Ups
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds
Tips and Strategy
“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)
“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.
“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
20 Minute AMRAP
10 Alternating Stationary Lunges
15 Ring Rows
About the wod
Interestingly, although "Mary" was named in a 2010 CrossFit Journal article as one of the official "Girls" WODs, "Cindy" was not.
See also: (variants) "Easy Mary", "Special Mary", "Mary XXX", "Cindy", "Cindy XXX", "Chelsea", "Candy", "Maggie"
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