Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Workout Option 1 Chameleon (Time) Freedom (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin

Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40

Mallard Crossfit – CrossFit Warm-up Workout Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Cat/Cows 5

Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) Workout CrossFit Games

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts 3 Hang Muscle Cleans 3

Mallard Crossfit – CrossFit Strength/Accessory Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3

Mallard Crossfit – CrossFit Workout Bearded Dragon (Time) Freedom (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar Independence 35 Toes

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or

Mallard Crossfit – CrossFit Strength/Accessory Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as

Mallard Crossfit – CrossFit Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 10 Box Step Ups 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell

Mallard Crossfit – CrossFit Strength/Accessory Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout

Mallard Crossfit – CrossFit Workout Option 1 Trashin’ the Camp (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100

Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout (Time) Freedom (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Machine 10 Cossack Squats 10 Banded Pass-throughs 5 Muscle Snatch

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

Mallard Crossfit – CrossFit Workout The Amazing Race (Time) Freedom (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike or 25/20 Row 50ft

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms

Mallard Crossfit – CrossFit Strength/Accessory Deadstop Deadlift Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes Workout The Challenge (AMRAP – Reps)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Up Downs over Line 10 Suitcase Deadlifts

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls

Mallard Crossfit – CrossFit Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges

Mallard Crossfit – CrossFit Workout Chicken and Waffles (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach

Mallard Crossfit – CrossFit Workout Chips and Salsa (3 Rounds for time) Freedom (RX’d) 3 sets: 12 Bar Facing Burpees 12 Thrusters (95/65) 24 Pull

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front

Mallard Crossfit – CrossFit Workout Milk and Cookies (AMRAP – Rounds and Reps) Freedom (RX’d) 18:00 AMRAP 9 Deadlifts (115/80) 12 Box Jumps (24/20) 15

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Glute Bridges 10 Suitcase Deadlifts (each) 10 Cat

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2.

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Cossack Squats 4 Inchworms 6 Step Back Lunges

Mallard Crossfit – CrossFit Workout Bacon and Eggs (8 Rounds for time) Freedom (RX’d) 8 sets: (!:45 work/1:45 Rest) 250/200m Row 5 Squat Snatch (135/95)

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time

Mallard Crossfit – CrossFit Workout Option 1 Holly Jolly Everything (Time) Freedom (RX’d) 3 rounds 400m Run (Or 15x50ft Shuttle Run) 75ft Handstand Walk (Or

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters

Mallard Crossfit – CrossFit Strength/Accessory Muscle Snatch + Snatch Balance 6×12 (Weight) Every 1:00 (12:00) Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10) Odd Minute: 5

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 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