Monday October 24th
22.10.24
MARY
INTENDED STIMULUS
Classic CrossFit benchmark that tests gymnastics skill and gymnastics endurance.
10-15 rounds.
Complete all movements in 3 sets or less.
Scale to preserve the movement function while reducing loading. For example, use a pike push-up instead of a handstand push-up.
Even if you can’t hit the round/rep goals, but can perform all the movements, consider doing the workout as RX’d to get more practice at the movements.
RX
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
LEVEL 2
AMRAP 20:
5 strict presses (95/65 lb)
10 assisted single-leg squats
10 pull-ups
LEVEL 1
AMRAP 20:
5 strict presses (65/35)
10 alternating reverse lunges
10 jumping pull-ups
SKILL WORK
Rest, stretch, and recover
STRETCHING
1:00 banded shoulder stretch/side
1:00 couch stretch/side
WHITE BOARD BRIEF
Target | 10-15 rounds
Mary is a class CrossFit benchmark that tests metabolic conditioning relative to a mix of moderate to high-level gymnastic skills.
If you can perform the movements RX’d, but are unsure about the volume and round goals, consider trying it RX’d anyway or scaling the rep volume before totally changing the movements. AMRAPs allow you to test out new skills without the risk of running to long in the time domain.
If you need scaling help consider cutting the reps so you can perform each movement in three sets or less.
Regardless of your ability, consider deliberately splitting the first few rounds up so you don’t tire yourself out too early in the workout! You want to try and maintain a consistent pace throughout.
