Overview of Easy Mary
Easy Mary is a CrossFit workout named after Mary, one of the benchmark workouts used in CrossFit. It is a variation of the original Mary workout, which is a combination of bodyweight exercises that include handstand push-ups, pistol squats, and pull-ups. Easy Mary is a scaled-down version of the original Mary workout, making it more accessible to beginners or those who are not yet comfortable with the full movements. Easy Mary is a 20-minute AMRAP (as many rounds as possible) workout that consists of five pull-ups, ten push-ups, and 15 air squats.
Easy Mary: Workout Description
Easy Mary is a 20-minute AMRAP workout that consists of five pull-ups, ten push-ups, and 25 air squats. The workout is designed to be completed as many times as possible within the 20-minute time frame. The recommended weights for this workout are bodyweight or a light resistance band for the pull-ups.
The workout starts with five pull-ups, followed by ten push-ups, and then 25 air squats. The pull-ups can be done using a pull-up bar or a resistance band. The push-ups can be done on the knees or toes, depending on the athlete’s level of fitness. The air squats are done with bodyweight only, and the athlete must reach full depth on each squat.
Easy Mary: Workout Variations and Scaling Options
- Pull-ups: Use a resistance band or do ring rows instead.
- Push-ups: Do push-ups on the knees or use a box to elevate the hands.
- Air squats: Reduce the number of reps or use a medicine ball to assist with balance.
Scaling options are important to ensure that athletes can complete the workout safely and effectively. It is recommended to consult with a coach or trainer to determine the best scaling options for each individual.
Tips and Strategies for Easy Mary
- Pace yourself: Easy Mary is a 20-minute workout, so it is important to pace yourself to avoid burning out too quickly.
- Break up the reps: Break up the reps into smaller sets to avoid fatigue. For example, instead of doing five pull-ups in a row, break them up into sets of two or three.
- Focus on form: It is important to maintain proper form throughout the workout to avoid injury. Make sure to reach full depth on each air squat and keep the elbows close to the body during the push-ups.
- Warm-up and cool-down: Before starting the workout, it is important to warm up properly to avoid injury. A suggested warm-up routine could include jogging, jumping jacks, and stretching. After the workout, it is important to cool down with some light stretching.
Athlete Performance in Easy Mary
- Beginner: 5-7 rounds
- Intermediate: 8-10 rounds
- Advanced: 11-13 rounds
It is important to note that these times are just averages and can vary depending on the athlete’s level of fitness and experience.
Easy Mary is a great workout for beginners or those who are not yet comfortable with the full movements of the original Mary workout. It is a 20-minute AMRAP workout that consists of five pull-ups, ten push-ups, and 15 air squats. The workout can be scaled to accommodate different fitness levels and is designed to improve overall fitness by targeting different muscle groups and improving cardiovascular endurance. With proper scaling and pacing, Easy Mary can be a challenging and effective workout for athletes of all levels.