July 2023

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance Training provides Increased metabolism as physical tasks can be completed for longer. Metcon (Calories) AMRAP 2 min each: 50 singles MAX cal row *1 min rest* 15 R.KBS (53/35) MAX bike cals *1 min rest* 12 alt step ups MAX cal ski *1 min rest* x3Rotate on […]

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks . Zachary Tellier (Time) For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance training will help you to build stamina. Metcon (No Measure) 15 min or 3 sets: 3-5 bar/ring MU or hardest pull-ups 100m HEAVY OH DB carry (switch arms at 50m mark)Tons of Bar/ring muscle up practice time today. Use boxes, bands, a helper and GET above that

Mallard Crossfit – CrossFit “Better than Yesterday” Muscular endurance is the ability of your muscles to work continuously without getting tired. Split Jerk (Every :75 x 6: -3-2-2-1-1-1 ) Split Jerks (build from 70% to a heavy single for the day) Metcon (Time) 4 sets: 200m run THEN 3 rounds: 4 Power cleans (115/75) 12

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Front Squat (Every :75 x 9 (4-3-2) x 3) Waves start at 70%, 75%, 80% build to a heavy double. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 30 DU 10

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance exercises improve the health of your heart, lungs, and circulatory system Metcon (Time) 3,500m row *Every 500m stop and complete: 16 Box jumps 8 T2B 4 Wall walksRX+ 30/24 Box 30 min cap Goal is to row at a moderate pace on the rower, use today to

Mallard Crossfit – CrossFit “Better than Yesterday” Recovery increases blood flow to muscle tissue. Power Snatch (Every :75 x 6 (1 Hang Power Snatch + 2 Power Snatches)) Build over all sets as form allows Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: *split reps with a partner* 20 Burpees over DB 40 Alt

Mallard Crossfit – CrossFit “Better than Yesterday” When we rest, and especially while we sleep, muscle damage from training is repaired, leading to muscle growth Deadlift (Every :90 x 6 (4 Reps)) Build from 70% over 1st 3 sets. Hold last 3. Metcon (AMRAP – Rounds and Reps) 14 min AMRAP: 15/12 Cal row 50m

Mallard Crossfit – CrossFit “Better than Yesterday” With active recovery, you increase blood flow to your muscles and remove toxins from your body that build up during exercise. Split Jerk (Every :75 x 8: (2 Reps)) Build from 65% for first 4, hold a heavy weight for last 4 Metcon (Time) For Time: 20-15-10: HR

Mallard Crossfit – CrossFit “Better than Yesterday” Active recovery involves low-intensity exercise –– like walking or swimming –– after higher-intensity workouts. Skill Work Metcon (Checkmark) 15 min or 3 sets: 10-12 T2B 8 IYTTake time on the T2B to work on cycling and pushing back from the bar. Metcon (Weight) EMOM x 15: (5 Rounds)