Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Bike
1:00 Row
1:00 Ski
-Build up in pace each time through-
2. Workout Prep
Use this time to set equipment up, talk about strategy, and establish a rotation.
Workout
Aran Island (Time)
Freedom (RX’d)
3 Person Team
10,000/8,000m Bike Erg (OR 300/240 cal Air Bike)
5,000/4,000m Row
5,000/4,000m Ski (OR 4,000m Run OR 250 Burpees)
*All three working at the same time – switch as desired.
Independence
For Time
3 Person Team
8000/6500m Bike Erg (OR 240/200 cal Air Bike)
4000/3200m Row
4000/3200m Ski (OR 3,000m Run OR 200 Burpees)
-All three working at the same time – switch as desired.
Liberty
For Time
3 Person Team
6000/4800m Bike Erg (OR 180/140 cal Air Bike)
3000/2400m Row
3000/2400m Ski (OR 2400m Run OR 150 Up Downs)
-All three working at the same time – switch as desired.
Target time: Sub 25:00
Time cap: 30:00
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Strict Toes to Bar (Or Strict Knee Raises)
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
1 min Face Up Chinese Plank
-rest 30 seconds-
:45 sec Crush Grip Overhead Dumbbell Hold (Moderate weight)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Strict Toes to Bar
Kettlebell Side Bend
Face Up Chinese Plank
Dumbbell Crush Grip Overhead Hold
