Announcements
Mallard Team, Our next challenge begins on Monday, August 5th!
To see the challenge, look on the upper left of your app (it says CrossFit by default) bring down the menu and click Mayhem monthly Challenge.
August AMRAP Challenge: We will program a two-minute max effort AMRAP (as many reps/calories as possible) workout on Monday, Wednesday, and Friday of each week in August. You have to do them all on the day they are programmed to complete this challenge. If you can’t make it to the gym that day, a “from home” option will be provided.
Mallard Crossfit – CrossFit
Workout
Healer – Medical (5 Rounds for calories)
Freedom (RX’d)
5 Sets
2:00 AMRAP
30 Air Squats
Max Calorie Air Bike/Row
– Rest 2:00 between sets –
Independence
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Air Bike/Row
-Rest 2:00 between sets –
Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Air Bike
-Rest 2:00 between sets –
Target number of Calories each set: 18/14+
Minimum number of Calories before scaling: 14/11
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x :45 Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Shoulder Extension Bridge
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Tricep Stretch
Quad Foam Rolling
Shoulder Extension Bridges
