Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Workout Candy Cane Wishes (Time) Freedom (RX’d) 7 Rounds 7 Front Squats (135/95) 14 Toes to Bar Independence 7 Rounds 7

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 10 Deadbugs 3 Front Squats (empty bar) 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 1:00 Row 10 Roll and Reach 5 Pike

Mallard Crossfit – CrossFit Workout Most Wonderful Time of the Year (AMRAP – Rounds and Reps) Freedom (RX’d) 21:00 AMRAP 18/14 Calorie Air Bike or

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30 Single Unders 10 Cossack Squats 10 Lunges (in

Mallard Crossfit – CrossFit Workout Option 1 “Core Memories” (Calories) Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike

Mallard Crossfit – CrossFit Workout 12 Days of Christmas (Time) Freedom (RX’d) “12 Days of Christmas” 1 Rope Climb (Or 3 Strict Pull Ups) 2

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a

Mallard Crossfit – CrossFit Workout Imagination Land (Time) Freedom (RX’d) Teams of 2 5 Rounds (each) P1: 15 Dumbbell Bench Press (50s/35s) P2: 15/12 Calorie

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8:00 AMRAP 30-second Machine 5 Up Downs 10 Box Step

Mallard Crossfit – CrossFit Gymnastics Gymnastics Skill Session (Checkmark) We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10

Mallard Crossfit – CrossFit Workout Option 1 Baguette (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2.

Mallard Crossfit – CrossFit Workout Pumpernickel (Time) Freedom (RX’d) For Time: 100ft Single Dumbbell Walking Lunge (50/35) 5 Wall Walks (OR 50ft Handstand Walk) 25

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10

Mallard Crossfit – CrossFit Strength/Accessory Shock Method (Press) (4 Rounds for weight) “Shock Method” 4 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7s -into- 3 sets: 30-second Air Bike (build in

Mallard Crossfit – CrossFit Workout Pita (2 Rounds for reps) Freedom (RX’d) 2 Sets AMRAP 4:00 10 Dumbbell Front Squats (50s/35s) 10 Box Jumps (24/20)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- 8:00 AMRAP 10 Cossack Squats 4 Box Step Ups 4

Mallard Crossfit – CrossFit Strength/Accessory Overhead Squat 5 sets x 2 Overhead Squats -Complete one set every 2:00- * Bar car be taken from the

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 8:00 AMRAP 30-second

Mallard Crossfit – CrossFit Workout Option 1 Cookie Robots (Time) Freedom (RX’d) 500m Bike Erg (Or 15/12 Calorie Air Bike) 25ft Handstand Walk (Or 50ft

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 seconds Jump Rope 5 Up Downs 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into-

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s -into- 8:00 AMRAP 30-second Air Bike

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 10 Lateral Ski Hops 30-second Jump Rope 45-second Row 2. Workout

Mallard Crossfit – CrossFit Strength/Accessory Clean Deadlift + Hang Power Clean 6 sets: 4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty

Mallard Crossfit – CrossFit Workout Option 1 Turkey Trot (Time) Freedom (RX’d) 4 rounds 400m Run 25 GHDs (or 25 V-Ups) Independence 4 rounds 400m

Mallard Crossfit – CrossFit Workout “Leftovers are for quitters” (Time) Freedom (RX’d) Teams of 2 50/40 Calorie Row 50 Handstand Push Ups (OR 30 Strict

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 10:00 AMRAP 10 Roll and Reach 10 Banded Presses 10

Mallard Crossfit – CrossFit Gymnastics Bar Muscle Ups: Week 7 (5 Rounds for reps) Warm-up skill work: This is our last week before the retest.

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 8:00 AMRAP 50m Jog 5 Kip

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts)

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (Build to a heavy 1 rep) 15 min to build to a heavy shoulder press 1 rep Workout

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Banded Pass Throughs 3 Shoulder Press (empty bar)

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (Heavy 1 Rep) 15 Min to build to a heavy 1 rep front squat. Workout “Grateful. Thankful. Blessed”

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump

Mallard Crossfit – CrossFit Workout Rainbow Road (Time) Freedom (RX’d) Teams of 2 150/120 Calorie Air Bike 100 Front Squats (135/95) 50 Synchro Bar Facing

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (6 x 2 @ 80% No building) 1 set every 1:30 Workout Koopa Troopa Beach (5 Rounds for

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Air Bike 10 Kip Swings 8 Ring Rows 8 Line

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up + Hip Halo -into- 8:00 AMRAP

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (6 x 2 @ 80% No building. ) 1 set every 1:30 Workout Mario Kart (AMRAP – Rounds

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach

Mallard Crossfit – CrossFit Workout Option 1 Mexican Hot Chocolate (AMRAP – Rounds and Reps) Freedom (RX’d) “Death By Burpees” Every 1:00 for as Long

Mallard Crossfit – CrossFit Workout Apple Chai Latte (2 Rounds for time) Freedom (RX’d) Teams of 2 2 Sets 100/80 Calorie Ski Erg (OR Row)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Roll and Reach 10 Box Step Ups

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (2 x 2 @ 90-95%) Complete 1 set of 2 each 3:00 Workout Hot Cocoa (Time) Freedom (RX’d)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Mallard Crossfit – CrossFit Strength Accessory Shoulder Press (2 x 2 @ 90-95%) Complete 1 set every 3:00. Hot Apple Cider (2 Rounds for reps)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms

Announcements Mallard Team: CHAD1000x is Monday, Nov. 11th. Classes are 8am, 12pm and 4:30pm. Join us to grind it out for a fallen hero! Mallard

Mallard Crossfit – CrossFit Workout Option 1 The Waterboy (Distance) Freedom (RX’d) 20 sets 30-seconds Max Distance Machine 30-second Rest Independence No Change to Workout

Mallard Crossfit – CrossFit Workout Grown Ups (Time) Freedom (RX’d) Teams of 2 4 Rounds (each) Partner 1: 40 Double Unders 20 Toes to Bar

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (3 x 3 @ 85-90%) Every 2:45 Workout Uno (AMRAP – Rounds and Reps) Freedom (RX’d) 9:00 AMRAP

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms

Mallard Crossfit – CrossFit Strength Accessory Front Squat (3×3 @ 85090% of week 1 heavy single.) Every 2:45 Workout 50 First Dates (8 Rounds for

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC

Mallard Crossfit – CrossFit Workout Option 1 I Want Candy (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 20:00 20 Lateral Box Step Ups (20)

Mallard Crossfit – CrossFit Workout Spooky, Scary Skeletons (Time) Freedom (RX’d) Teams of 2 50-40-30-20-10 Calorie Air Bike/Row (if rowing 85/68-65/52-50/40-33/26-16/13) Handstand Push Ups Bench

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy)

Mallard Crossfit – CrossFit Gymnastics Bar Muscle Ups: Week 3 (Checkmark) Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF – Then – 6 rounds,

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Announcements Halloween is coming! Dress up in your best workout (or non workout) costume on that Thursday and win a free Mallard T-Shirt for the

Mallard Crossfit – CrossFit Workout Option 1 Candy Corn (Time) Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10

Mallard Crossfit – CrossFit Workout Corn Maze (2 Rounds for reps) Freedom (RX’d) Teams of 2 12:00 AMRAP 2000/1600m Ski (or Row) – shared between

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace)

Mallard Crossfit – CrossFit Strength/Accessory Front Squat (5 x 5) Every 2:15 Begin at 80% Workout Fall Festivals (Time) Freedom (RX’d) Teams of 2 80

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 10

Mallard Crossfit – CrossFit Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps (30/24) -Partition any way. Athletes can break

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (5 x 5) Every 2:15 Begin at 80%! Workout Pumpkin Carving (4 Rounds for time) Freedom (RX’d) 4

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups

Mallard Crossfit – CrossFit Strength/Accessory Hang Squat Clean + Push Press 5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets) Set 1:

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats

Mallard Crossfit – CrossFit Workout Option 1 Jeni’s (Time) Freedom (RX’d) 3 Rounds 25/20 Calorie Air Bike 25 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs)

Mallard Crossfit – CrossFit Workout Talenti (3 Rounds for time) Freedom (RX’d) Teams of 2 3 Rounds 40/32 Calorie Row 15 Synchro Toes to Bar

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Roll and Reach 5 Inch Worms 5 Clean Deadlifts

Mallard Crossfit – CrossFit Strength/Accessory Muscle Snatch + Snatch Balance (Every 3:00) Set 1: 10 Muscle Snatch + 5 Snatch Balance Set 2: 8 Muscle

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Jump Rope (practice) 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats -into- 8:00 AMRAP