MARY
5 Handstand Push-ups
10 Pistols (alternating legs)
15 Pull-ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” are designed to test your fitness and provide a standard for measuring your progress. One of these workouts is “Mary,” a challenging blend of gymnastics and strength that pushes your body to its limits and helps improve both skill and endurance.
The Workout
The “Mary” workout is a 20-minute AMRAP (As Many Rounds As Possible) that includes:
- 5 Handstand Push-ups
- 10 Pistols (alternating legs)
- 15 Pull-ups
Equipment
- Ab Mat for handstand push-ups
- Pull-up Bar for pull-ups
- Chalk (optional, for grip)
- Knee sleeves or supportive shoes for pistols (optional)
See our Equipment subside for more tools, tips and inspiration!
Movements:
The “Mary” workout involves three key movements:
- Handstand Push-ups: Requires upper body strength and balance.
- Pistols: Single-leg squats that demand leg strength and mobility.
- Pull-ups: Develops upper body pulling strength and endurance.
Preparation
Proper preparation is essential to maximize performance and minimize the risk of injury. Here’s a step-by-step guide to warming up for “Mary”:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and prepare your muscles:
- Light Cardio (5 minutes): Engage in activities such as rowing, jogging, or jumping rope to get your blood flowing and elevate your heart rate.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on the areas that will be heavily utilized, such as the shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, especially the shoulders, legs, and back, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once generally warmed up, focus on specific exercises that prepare the muscles and movements involved in “Mary”:
Handstand Push-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Push-ups to activate your upper back muscles.
- Follow with 2 sets of 10 Wall Walks or Pike Push-ups to engage your shoulders and core.
Progressions
- Practice 2-3 sets of modified Handstand Push-ups or Shoulder Taps if you’re working up to full handstand push-ups. These exercises build the necessary strength and balance.
Pistol Preparation
Mobility Drills
- Spend 2-3 minutes on Ankle and Hip Mobility exercises, such as deep squats and ankle stretches, to help achieve the proper squat depth and maintain balance during pistols.
- Perform 2-3 sets of Cossack Squats to improve hip flexibility and leg strength.
Skill Drills
- Practice 2-3 sets of Assisted Pistols using a band or holding onto a stable surface to work on balance and control.
- Follow with 2-3 sets of Single-Leg Box Squats to build strength and confidence in the movement.
Pull-Up Preparation
Upper Body Activation
- Perform 2 sets of 10 Scapular Pull-ups to activate your upper back muscles.
- Follow with 2 sets of 10 Hollow Holds to engage your core.
Progressions
- Practice 2-3 sets of Banded Pull-ups or Jumping Pull-ups if you’re still working on achieving full pull-ups. These exercises help build the necessary pulling strength and technique.
- Do 2-3 sets of Kipping Pull-up Drills to work on the rhythm and coordination required for efficient pull-ups.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Handstand Push-Up Rehearsal
- Perform 1-2 Handstand Push-ups or a scaled variation to ensure you’re comfortable with the movement and ready for the workout.
Pistol Rehearsal
- Do 1-2 sets of 3-5 Pistols on each leg to ensure your technique is solid and you’re prepared for the workout.
Pull-Up Rehearsal
- Perform 1-2 sets of 5-10 Pull-ups to ensure you’re comfortable with the movement and ready for the workout.
Conclusion:
The “Mary” workout is a rigorous test of your gymnastics skills, strength, and endurance, combining handstand push-ups, pistols, and pull-ups into a demanding 20-minute AMRAP. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, always prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Happy training!