Maggie

31 Aug 2018

CrossFit Girl WOD “Maggie”

5 Rounds of
20 Handstand Push Ups
40 Pull Ups
60 Pistol Squats

Good time to beat Maggie:</p>

60 min 30 sec – Fitness Level 0 – Beginner athlete
53 min 58 sec – Fitness Level 25 – Beginner athlete
47 min 20 sec – Fitness Level 50 – Average athlete
37 min 01 sec – Fitness Level 75 – Average athlete
30 min 48 sec – Fitness Level 90 – Advanced athlete
27 min 08 sec – Fitness Level 95 – Advanced athlete
23 min 17 sec – Fitness Level 98 – Elite athlete
19 min 36 sec – Fitness Level 100 – Regional athlete

What is Maggie?

Maggie is one of the harder CrossFit Girl benchmark workouts (WODs) as it requires athletes to be efficient with advanced CrossFit gymnastic movements.

WOD Maggie is 5 rounds for time of 20 handstand push ups, 40 pull ups, and 60 pistol squats. Reps in each round are pretty high to handle for average CrossFitter, and many people will probably need to scale the WOD Maggie.

What is a good time to beat for Maggie?

According to our app WOD Time Calculator. The best Regional level athletes should finish Maggie in about 20 minutes, and advanced athletes will complete Maggie in about 30 minutes, average athletes in about 45 minutes and beginners will do Maggie for about an hour.

There is a vast 40-minute gap between Regional athlete and beginner as best athletes can quickly do all three gymnastic movements from this WOD in such high reps while beginners will have a hard time during the WOD if they will do it RXd.

How to get a good time in Maggie?

Maggie is going to be very long WOD, and you will need to think smart during those large sets. Going unbroken is not an option.

The good idea is to split those movements to small manageable sets and keep constant short rest between all sets and movements.

HSPU

HSPUs are the most important to split up. You need to think about them in the long run because after you do too many of them, it is hard to come back to the recovered state.

There is a total of 100 HSPUs. First two rounds may feel easy but make sure not to overextend your rep scheme.

My suggestion how to get through all five rounds of HSPU is to split them into 4 or 5 sets and adjust rest according to your ability to do HSPUs efficiently.

If you are great at HSPUs, you can do 4 sets of 5 with only about 2-3 second rest in between.

If you have a problem with HSPU, do 5 sets of 4 but take longer rest, get away from the wall and return after 10-15 seconds.

Make sure to focus on the kip. Always, try to kip as hard as possible as it will pay off in later rounds. Your goal is to get through round #4 and #5 quickly.

Pull-ups

Usually, pull-ups in the WODs are not a huge problem unless they are in those very high reps. 40 pull-ups is a lot and over 5 rounds you will do a total of 200 pull-ups.

If you are “butterfly” pull-ups ninja, you can probably finish them in 4 sets of 10 reps which will save you a lot of time, but that’s not a case for other 99% CrossFitters.

The same rule applies for pull-ups as for HSPU. You need to save energy to round #4 and #5. The best way to achieve that is to do small sets since the first round till the end.

In my opinion, the best approach is to do no more than 3-5 pull-ups in a set. Adjust the rest between sets depending on how good your pull-ups are.

Try to keep rest short but also make sure to take your time to chalk up every 4-5th mini set as you want to keep your hands dry to avoid ripping your skin.

Pistol Squats

Pistols are probably the easiest movement from all three. Two things could happen.

You are either efficient with pistols, and you will get through them at a decent pace, or you suck at pistols, you will fight for every rep, and your body will fully recover during pistols.

Anyway, getting through all 60 pistols and a total of 300 pistols in all rounds will be mentally challenging.

I prefer to go slowly but keep going without stopping. If you are not that kind of athlete, you may try to do 6 sets of 10. Do 10 reps, stop for a moment, recover and continue with another 10 quick reps.

How to scale Maggie?

You could scale just one movement that you have a problem with by choosing the simpler version of the movement.

HSPU -> Push Ups
Pull-Ups -> Ring Rows
Pistols -> Air Squats

Or you can try another CrossFit Girl Candy that is very similar to Maggie, but it consists of simpler movements and lower reps on pull-ups.

Candy

5 rounds of:
20 Pull-ups
40 Push-ups
60 Air Squats