Mary
Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Post rounds completed to comments.
Compare to 220726.
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.
Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.
To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.
In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows
Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.
Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row
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Comments on 251209
145 Comments
6 rounds plus 1 rep - Rx’d
subbed:
5 ring dips
20 box step-ups
10 pull-ups
5 1/3 rounds + 2 step-ups
M/41/5'9"/195
251223
5 min flow
1 x 50 HRS, CFWU
AMRAP.5, 55# Sandbag bear hug box squats
30 reps
Tabata.1, TRX Pikes
~24 reps
10+19 rx
M/39/6’/177#
Scaled/modified to:
20 AMRAP
5 strict handstand push-ups
10 alternating single-leg squats
10 strict pull-ups
10+22
Deo gratias
6 alternating leg squat.
6 pull-ups.
10 rounds in 20 minutes.
Scaled to 55# DB for HSPU
Rx the rest- 9 complete rounds
(Assisted pistol squat)
10 alt. pistols
8 strict pull-ups
started for an amrap 20' but felt a contracture in my back in 4th round
Did 4 rounds in 9'20"
10 alternating single-leg squats
15 pull-ups
Score: RX= 8 Rounds
RX(wall facing HSPU) 7rnds + 8reps
Did this one yesterday, forgot to post.
9 rounds plus 12 reps
tiempos de ronda
R1 | 01:00 |
R2 | 01:35 | +35 s
R3 | 01:50 | +15 s
R4 | 02:12 | +22 s
R5 | 02:17 | +5 s
R6 | 02:10 | -7 s
R7 | 02:20 | +10 s
R8 | 02:08 | -12 s
R9 | 02:08 | 0 s
R10 | 01:53 | -15 s
Ø 01:57
Tiempo restante: 00:27 +5 HSP + 10 alternating single-leg squats
Box 20 inch on toes
Regular pistol
Jumping pull-ups
Banded pullups
60 cm box
5 rounds + 5 spike 2 single leg
Rx 12 + 5
RX - 7 RDS + 28 REPS
M/34
20 min amrap
5 pike push ups
Pistols alt finger tips on bar edge for balance
Mixed strict - jumping and kipping pull ups / chin ups through out with strict lowers to guard shoulders
6 rounds
Barbell SP 95lb
Lunge 95lb
7 strict pull ups
8rdd
M 55/210/6’
5+5. Pistols standing on a 20” box.
4 rounds
3 HSP, blackTop/blackBottom
Alt pistol down to bar set at 44. Used handles
Jumping pullups, broken
Rx
8 rds + 15 reps
Intermediate
Pike push-ups to 20” box (turned into half reps)
10 alt. Single leg squats to 20” box
10 kipping pull-ups
6 rounds
7+2 RX
Rx'd 6 rounds + 5 HSPU
I'm proud of this effort. I have always been intimidated by certain skill movements like HSPU, but I managed to find a rythem.
Pistols were done on an elevated surface with my heel tapping the ground at about 90 degrees or just below parallel.
Rx’d: 10 rds + 7 reps (admittedly, last few rounds of pistols were wonky though). Still my best recorded on this.
220726: 8 rds
Congrats on a PR! A little wonky counts in my book! Those things are tough!
Beast!
4 rounds, 3/4 handstand pushups (didn’t touch head to the floor), and band assisted pull ups.
M/29/103kg
pistols scaled to 10# medball on 15# bumper target
Intermediate+:
Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats to 16” target
15 pull-ups
8+ 15
M/ 33Years RX 10 rounds + 1 rep
M/55 👨🏻🦳
“Mary” 20 min AMRAP:
5 AbMat 6” HSPU
10 alternating single-leg squats
15 Kipping PU
6 rounds
6 rounds
(5 Kipping hspu
10 pistols to 11” sandbag
15 elevated ring rows)
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows
3 rds + 15 reps
Complete as many rounds and reps as possible in 10 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
3rds + 6 reps
56 yo M/ 5'9"/ 151 lbs
11 rounds + 2 HSPUs (332 reps)
as Rx'ed
PR!!
Awesome job and congrats!
Congrats! Nice work going Rx!
5 Pike push up box
10 alternating single leg squats
10 jumping pull ups
7 rnds + 20 reps RX
9 rds intermediate
And the pistols were to a bench
Intermediate ( sub ring pull-ups)
5 rounds
Rx 14 rounds + 12 reps
*Just coming back from being sick, so I did what I could!
And it was more than many could! Glad to see you’re on the mend.
9 Rounds even
pull ups were the limiting factor.
Rx w/ dumbbell shoulder presses instead of HSPU
7kg dumbbells
6 rounds + 5 dumbbell shoulder presses + 10 pistols + 7 pull-ups
AMRAP 15 min
5 push-ups
10 air squats
5 assisted pull-ups
11 rounds + 5 pushups + 9 squats = 234 reps
251209
Rx
11 rounds
Started with kipping HSPUs but found strict easier??? Feel like I could have gotten another round but I was having a hard time today.
220726
Rx
8 rounds+ 17
At 5:30a in a hotel gym. Pull ups were a mix of strict and kipping but not enough clearance for butterfly. HSPUs we're strict.
Son(18)
251209
Rx
Strict HSPUs
7 rounds + 25 reps
Awesome job and improvement!
12 + 15 rx
Well done!
5 +3
Scaled pistols to a rouge flat bench
Good mod for pistols, nice work!
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
4 rounds
Great hitting those HSPUs Rx!
Beginner. 3 completed, plus pushups and air squats so 2/3 of fourth. Did assisted pullups and struggled.
Excellent job pushing through!
10 rounds
Nice!
Rx 7Rounds + 16reps
Intermediate
5pikepush
10 band-assisted SL alt squats
10 SL box assist pullups
8 rnds completed in 20 mins.
Rx reps & time, utilized stall bar assistance:
Partial HS for push ups bar assist, bar facing
Alt. pistols - holding bar edge
Single leg assist (alt.) pull ups strict
11 rounds + 25 reps*
*Last 5 P/U(s) after time/untimed
Big guy crushing it as usual!
Awesome job!
Wow! That's great!
10 rounds + 12 reps
Great work, Luis!
NICE!
Well done!
Fantastic!
Pike push ups last two rounds went from feet to knees. Should have done it all pike pu on knees.
Targeted single leg lessROM.
Pull ups killed me need to get better
8 rounds+ 5pike pu in 20 minute’s
Mary scaled
20 min AMRAP
5 HSPU to 1" target
10 Alternating assisted pistols
15 Pull-ups
8R + 15 (finished 9th round about a minute later)
220726: HSPU to AbMat, single leg squats to bench, 8 rds + 5 pull-ups
Prioritized keeping HSPU vice scaling to piked pushup. Wanted to increase depth in the single leg squat but I don't have pistols like that so used a TRX strap to assist but tried to minimize the amount of tension on the strap as much as possible. Pull-ups started fine but quickly dropped to small sets.
Nice work & an improvement! Plus you finished that round!!👏
Complete as many rounds and reps as possible in 10 minutes of:
1 pullup
5 pushups
10 air squats
11 rounds + 1 pull-up
That's a lot of work in 10 minutes. Nice job!
Mary
M 53/78kg/175cm
10 rounds + 7 reps= 307 reps
Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Scaled 10 alternating SLS to target
Did strict hands stand push-ups. I need to learn technique with kipping hspu.
New guy question: 10 alternating single leg squats means 5 per side per round……or 10 per side per round?
5 per leg
Cool, thanks
Rx: 8+5
HSPUs wall-facing to abmat, pistols down to sit on 12" box
10 rounds + 5 HSPUs = 305 reps
Last time 220726 = same structure, 10 + 5+10+2 = 317 so today was slower, but hey I'll take it: I turn 57 tomorrow.
Still solid work! Good job.
Scaled
Used one ABMAT for HSPU.
Pistol squats and pull-ups Rx.
8 + 18
56M
9+2
sub 10 goblet squat (44# )
Rx 13R+18
https://youtu.be/avjZOCvtr54?si=udd6jujH60xwATw4
Excellent!
Impressive! Well done!
https://youtu.be/avjZOCvtr54?si=udd6jujH60xwATw4
Beginner option:5- plus 15
Pike push ups from 24 in box
Single leg squats to 24 in box
Strict Pull ups first 2 rounds, Trx bands next 3(?) rounds, 70 kg lat pull downs next 5(?) rounds
Bad job counting... good day at the gym
Intermediate
Pull-ups with a band
-6 Rounds RX
8 rounds +5
5 pike pushups feet on 18” box
10 alternating pistols
5 kipping pull-ups, last 3 rounds negatives
8 rds + 15 reps
5 pike pushups 18” box
10 alt leg squats 18” box
10 pull-ups 2 sets of 5
-5 pike push-ups
-10 single leg squats to target (16/17”ish chair)
-15 TRX rows
11 rds + 19 reps
Nice job!
15 minutes of: RX 6 rounds
5 pike push-ups
10 alternating single-leg squats to a target
10 inverted rows
3:45 - jump rope interval
Intermediatish. SHSPU to mat. Pistols to target(low box ~12”). Kipping pull-ups.
8 R + 5 reps.
2022-similar scale, 8R + 14 reps.
first day back from four days of vacation. Little chest congestion didn’t help trying to push the pace. Pull-ups may have been the worst part! Finished round 9 after the whistle.
Good work, James! Chest congestion will definitely impact ability to push your pace.
Strong return, even not feeling 100%!
Single-leg squats scaled
Ring rows
Finnished with pike push ups till failure and 15 reps of balgerian split squats on each leg
5RD + 15 reps
8 Rounds
5 handstand push-ups
10 alternating single-leg squats in box
10 Strict Pullups
7R + 5 Handstand pushups
9R+5
Great job!
8x Full round
*
5x Strict HSPU
20m sled push
15x Strict pull ups
10 rounds + 12 reps.
Thanks to everyone for the welcome.
Nice work on this!
Bench push ups
Air squats
Ring rows
Good subs & great job!
Rxd 9r
👏
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