August 2023

Mallard Crossfit – CrossFit “Better than Yesterday” Eating the rainbow of fruits is the best way to get antioxidants. Metcon (No Measure) 20 min (4-5 sets): Pistols: -4/4 pistols 50m OH carry (athletes pick 2 heavy DB or KB for carry) 1 min plankScale pistols various ways for the best practice with plates under heal, […]

Mallard Crossfit – CrossFit “Better than Yesterday” Replacing electrolytes in hot conditions or long workouts speeds up recovery. Push Press (Every :75 x 7 (3 Reps)) Build from 60% over 1st 4 sets, hold last 3) Metcon (Time) For Time: Buy-in: 75/60 Cal row THEN 3 rounds: 15 WB 15 Burpees 15 Power cleans (95/65)16

Mallard Crossfit – CrossFit “Better than Yesterday” Replacing protein after working out helps aid recovery. Deadlift (Build to 75% of 1 rep max for 3 reps. This score will be the same as your workout score if you enter it.) Metcon (Weight) EMOM x 24: Min 1: 45 DU Min 2: 5-8 strict pull-ups Min

Mallard Crossfit – CrossFit “Better than Yesterday” Interval training is an excellent way to build aerobic capacity. Metcon (Checkmark) Before WOD: Conga style on machines: 3 times on each machine: :10 easy into :30 SPRINT *:40 rest b/t machines*Use machines in order to make efficient switching. Partner (Time) 10 rounds total: Partner 1: 30 DB/KB

Mallard Crossfit – CrossFit “Better than Yesterday” 30 min of walking after dinner helps beat the munchies. Metcon (Checkmark) 3 sets: 8 IYT 8 Good mornings with empty barbell 8 Strict press with empty BB Metcon (Checkmark) Every 3:30 x 5: 100m Run 10 Power cleans (95/65) 100m Run 10 Push jerksGoal for today is

Mallard Crossfit – CrossFit “Better than Yesterday” The 3 Macronutrients are Protein, Carbs, Fat. Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: 15 Burpees 20 Pull-ups 25 R.KBS (53/35) 400m runFor the longer wod, work on pacing for entire wod. Set a goal for your 400m runs each round and look at the clock

Mallard Crossfit – CrossFit “Better than Yesterday” The core is strongly involved during major lifts, like the squat and the over head press Metcon (No Measure) 20 min skill work: 3-5 reps of MU or chest to bar pull-ups+ ring dips 10 broad jumps Metcon (Time) Buy-in: 800m run 3 rounds: 50 Singles 30 Walking

Mallard Crossfit – CrossFit “Better than Yesterday” Neck stress (in core work) may be reduced by pushing the tongue against the pallet of the mouth Split Jerk (Every :90 x 6 (2 Reps)) Build from 80% over 1st 3, hold last 3. We are maxing next week, use this week to get comfortable starting at

Mallard Crossfit – CrossFit “Better than Yesterday” Sit ups are more effective with a mental concentration on the contraction Power Clean (Every 2:00 x 5 (5 Reps)) Build over all sets to a heavy 5. NO dropping bar between reps. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 2 squat cleans (135/95) 16 Barbell

Mallard Crossfit – CrossFit “Better than Yesterday” The core must be trained in flexion, extension and rotation Front Squat (Every :90 x 6 (3 Reps)) Build from 80% over 1st 3, hold last 3. We are maxing next week, use this week to get comfortable starting at a higher percentage and dialing form. Metcon (Time)