How to Scale 5 Classic CrossFit Workouts (Tips for Non RX Athletes)

SCALED MARY

Mary is one of the CrossFit Girl WODs and the RX version is a 20 minute AMRAP of the following 3 movements.

  • 5 handstand push-ups
  • 10 pistols (alternating legs)
  • 15 pull-ups

Mary is a CrossFit benchmark WOD used to assess an athlete’s progress over time.

CrossFit Games 2019 HSPU

The Mary WOD is formed of three bodyweight movements – handstand push-ups, pistols and pull-ups – so it may be less daunting than some of the other workouts, however, handstand push-ups and pistols both require a high level of strength and balance, while the 20-minute duration is a significant endurance test.

Scaling Mary

There are scaling options for all three movements.

For handstand push-ups: using a mat and/or a plate for the handstand push-up, piked push-ups on a box or regular push-ups. Alternatively, you can perform a push press or dumbbell shoulder press to simulate the handstand push-up movement.

For pistols: pistols with a counterweight, pistol to a box or pistol with band support.

For pull-ups: banded pull-ups, jumping pull-ups and ring row.

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