Most people who have done CrossFit for a while have done some form of Cindy. Next to Fran, Cindy is probably the second most popular female named WOD we do in CrossFit. Cindy’s evil sister, is Mary. Usually CrossFit main site programs the two of them together and the participants have a choice.
As you approach Mary, keep these things in mind. It is a 20 minute AMRAP. So pace yourself. That is a lot of pullups per round, so scale accordingly. You don’t want to walk around with T-Rex arms all weekend. Finally, a lot of you have been introduced to the Curtsey Pistol and other variations that allow you to do pistols without assistants. We will introduce them again today because they will be acceptable.
CrossFit Alloy WOD for 7/22/2016:
Olympic Lifting Accesory Work:
EMOM 6 Min:
3 Clean and Jerks (70%)
*Must pause above the knee for 3 seconds
MetCon:
“Mary”
AMRAP 20 Min:
5 Handstand Pushups
10 Pistols
15 Pullups
Post Weight and Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell Club
Awh you guys must miss me so much… 😜🙃 haha
You know it!
Scaling:
Platinum: As written above.
Steel:
“Mary”
AMRAP 20 Min:
3 Handstand Pushups (raised target)
6 Pistols
10 Pullups
Brass:
“Mary”
AMRAP 20 Min:
3 Piked Handstand Pushups
6 Curtsey Pistols
10 Pullups (banded)
Bronze:
“Mary”
AMRAP 20 Min:
3 DB Shoulder Press (25/15)
6 Walking Lunges (each leg)
10 Ring Rows
🤗loving this week’s programming.
EMOM pre-WOD @ 100 lbs.
“Mary” at Platinum: 8 rounds + 17 reps (All HSPU’s and Pistols done unbroken. Strict pull-ups had to be broken up after Round 1).
Thanks for pushing me, BG, at Rx!