Maggie
5 Rounds for Time
- 20 Handstand Push-Ups
- 40 Pull-Ups
- 60 Pistols (Alternating Legs)
Score is time on the clock after finishing the last set of 60 pistols.
Good Times for “Maggie”
– Beginner: 53-61 minutes
– Intermediate: 37-48 minutes
– Advanced: 27-31 minutes
– Elite: 19-24 minutes
You may scale down to intermediate level by performing 3 rounds instead of 5.
Maggie is a CrossFit “girl” benchmark WOD.
Atalanta
This workout was part of 2020 CrossFit Games.
For time:
- 1-mile run
- 100 handstand push-ups
- 200 single-leg squats
- 300 pull-ups
- 1-mile run
Women: 14-lb. Vest
Men: 20-lb. Vest
Perform all reps unpartitioned, meaning finish all handstand push-ups before moving on to pistol squats.
Score is time on the clock after finishing the last 1-mile run.
Tapdance
8 rounds of:
- 20 freestanding shoulder taps
- 10 pistol squats
This is a workout to focus on your skill, rather than time.
Workout by David Scharff.
Open 20.4
For time:
- 30 box jumps
- 15 clean and jerks, 65 | 95 lb.
- 30 box jumps
- 15 clean and jerks, 85 | 135 lb.
- 30 box jumps
- 10 clean and jerks, 115 | 185 lb.
- 30 single-leg squats
- 10 clean and jerks, 145 | 225 lb.
- 30 single-leg squats
- 5 clean and jerks, 175 | 275 lb.
- 30 single-leg squats
- 5 clean and jerks, 205 | 315 lb.
Women: 20 inch box
Men: 24 inch box
Time cap: 20 minutes
Mary
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 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”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds
Mary is a WOD that requires above-average gymnastics skills. It is possible to scale down by reducing the number of reps in each round.
Intermediate
20 minute AMRAP
- 2 handstand push-ups
- 6 pistols (alternating legs)
- 10 pull-ups
Image Sources
- Untitled-design-6: Courtesy of CrossFit Inc.