Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Week 6: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression

Mallard Crossfit – CrossFit Workout Option 1 Kobayashi (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12/10 Calorie Air Bike 10 Single Arm

Mallard Crossfit – CrossFit Gymnastics Rope Climbs (Checkmark) Gymnastics: Rope Climbs Strength Option: 8 minute EMOM Level 1: Odd Minute: 6-8 Strict Hanging Knee Raises

Mallard Crossfit – CrossFit Workout Dignan (AMRAP – Rounds and Reps) Freedom (RX’d) 10:00 AMRAP 10 Hang Power Snatch (75/55) 10 Burpee over Bar 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 10:00 AMRAP 30 Single Unders 10 Walking Lunge Steps 10

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Push Jerk Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) -into-

Mallard Crossfit – CrossFit Workout Zissou (Time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike or 75/60 Row Independence Teams of

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 10 Cossack Squats 10 Banded Good Mornings

Mallard Crossfit – CrossFit Workout Option 1 Cheap Trick (8 Rounds for time) Freedom (RX’d) Every 3:00 (8 sets) 25/20 Calorie Air Bike Independence Every

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Roll and Reach 10

Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 4: Max Rep Bench Press (+ 2.5-15 lbs from

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 Gymnastics Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest Level 1:

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Week 4: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression

Mallard Crossfit – CrossFit Workout Repeat Workout 52 (3 Rounds for reps) Freedom (RX’d) 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps

Mallard Crossfit – CrossFit Workout Option 1 Ben Solo (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 12/10 Calorie Air Bike 10 Kettlebell Goblet

Mallard Crossfit – CrossFit Workout Jango Fett (Time) Freedom (RX’d) Teams of 2 5 sets (each/1:1) 250/200m Ski (OR Row) 15 Power Snatch (75/55) 3

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 30 second Hang on Rig Even

Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 3: Max Rep Bench Press (+ 2.5-15 lbs from

Mallard Crossfit – CrossFit Workout Darth Maul (5 Rounds for time) Freedom (RX’d) Every 5:00 (5 sets) 20/16 Calorie Row 15/12 Calorie Air Bike or

Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk Every 1:30 (6 sets) 1 Power Clean + 1 Push Jerk @75%+ of Clean and

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression

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

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Hang Squat Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Hang Squat Snatch

Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+

Mallard Crossfit – CrossFit Workout Manark (Time) Freedom (RX’d) 5x50ft Shuttle Runs 10 Box Jump Overs (30/24) 20 Kettlebell Swings (53/35) 6x50ft Shuttle Runs 12

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below Back Squat

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 10:00 AMRAP 1:00 Machine 30 Single Unders 5 Kip Swings 5

Mallard Crossfit – CrossFit Workout Option 1 Numbuh Six (Time) Freedom (RX’d) For Time: 100 Hang Power Cleans (135/95) Every time you drop the bar,

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Walking Lunges + Arms Extended Overhead 10

Mallard Crossfit – CrossFit Strength/Accessory Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based

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 2 sets: 1:00 Row Arms Only (legs fully extended) 1:00 Row Legs Only

Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Hang Squat Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Squat Clean

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 10 Cossack Squats 10 Banded Good Mornings 10

Mallard Crossfit – CrossFit Workout Option 1 Croke Park (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand

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

Mallard Crossfit – CrossFit Gymnastics Gymnastics Skill Review (Checkmark) Take this time to warm-up and practice form and efficiency in the gymnastic option that are

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Handstand Push-ups (3 Rounds for reps) 3 Max Effort sets, rest 1 min between sets: Level 1: Strict Deficit

Mallard Crossfit – CrossFit Strength/Accessory Bench Press – Build to a heavy single * Rest a little longer than normal between sets when you reach

Mallard Crossfit – CrossFit Workout Galway (2 Rounds for time) Freedom (RX’d) Every 12:00 (2 sets) 3 rounds 24 Wall Balls (20/14) 12 Toes to

Mallard Crossfit – CrossFit Workout Option 1 Bonneville (Time) Freedom (RX’d) 500/400m Row 30 GHDs (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16)

Mallard Crossfit – CrossFit Workout Repeat Workout #51 (Time) Oldsmobile Freedom (RX’d) Teams of 2 150/120 Calorie Air Bike 10x100ft Farmer Carry (70s/50s) (5 each

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

Mallard Crossfit – CrossFit Strength/Accessory Dead-Stop Shoulder Press Heavy 2-rep Dead Stop Shoulder Press (Build in weight) Pause at the bottom of each rep, while

Mallard Crossfit – CrossFit Workout Impala (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 4-8-12-16-20. . . Single Dumbbell Box Step Ups (50/35) (24/20)

Mallard Crossfit – CrossFit Strength/Accessory Paused Front Squat Heavy 2 rep Pause Front Squat (Build in weight) Pause below parallel for 2 seconds before standing

Mallard Crossfit – CrossFit Workout Thunderbird (Time) Freedom (RX’d) 50-40-30-20-10 Double Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (50/35) 5-4-3-2-1 Rope Climbs (Or 15-12-9-6-3 Strict

Mallard Crossfit – CrossFit Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping

Mallard Crossfit – CrossFit Workout Grizzlies (Time) Freedom (RX’d) Teams of 2 2000/1750m Bike Erg or 800m Run 30 Sandbag Squats (150/100) or 30 Front

Announcements Congratulations to all of you who came in to participate in Friday’s CrossFit Open workout. We had over 25 athletes here on Friday night!

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

Mallard Crossfit – CrossFit Workout Supersonics (Time) Freedom (RX’d) 30/24 Calorie Air Bike or 5/40 Row -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 3

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press 5 set 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time)

Mallard Crossfit – CrossFit Workout Option 1 Helm’s Deep (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups Independence For Time: 80/65

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run (Or 50ft Shuttle Runs)

Announcements Mallard Team, since you are registered for the CrossFit Open, we stopped nagging…. So, plan your day for tomorrow. What time are you going

Announcements Why should I register for the CrossFit Open THIS FRIDAY? Reason #8 (and last one) Because I am a CrossFitter and CrossFitters do HARD

Announcements Why should I sign up for the CrossFit Open? Reason #7 Because it’s FREE! Register using the link below and receive a registration FULL

Announcements Why should I sign up for the CrossFit Open? Reason #6 Because it’s THIS WEEK! Register HEREThe 2025 CrossFit Games Mallard Crossfit – CrossFit

Mallard Crossfit – CrossFit Workout Option 1 Sugarloaf (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes

Mallard Crossfit – CrossFit Workout Fireline Los Angeles (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95)

Announcements Why should I sign up for the CrossFit Open? Reason #5 Because I know that by signing up, I’ll be able to truly motivate

Announcements Why should I sign up for the CrossFit Open? Reason #4 Because it commits me to doing something a little uncomfortable and that makes

Announcements Why should I sign up for the CrossFit Open? Reason #3 Because every year an athlete achieves a result they NEVER thought possible. The

Announcements Why should I register for the CrossFit Open? Reason #2 Because our Mallard Teammate, Manny Gonzalez and PNW Construction and Energy is making it

Announcements Why should I register for the CrossFit Open? Reason #1 Because “A rising tide lifts all boats”-John F. Kennedy https://games.crossfit.com/open/registration Mallard Crossfit – CrossFit

Mallard Crossfit – CrossFit Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Mallard Crossfit – CrossFit Workout Thunderhead (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s)

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

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

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 Alternating V-Ups 3 Bench Press (Slow and

Mallard Crossfit – CrossFit Workout Deadwood (Checkmark) Freedom (RX’d) Every 2:00 (7 sets) 12/10 Calorie Air Bike or 16/13 Row 3 Power Snatch (singles, build

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups

Mallard Crossfit – CrossFit Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each

Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #5 (Time) Freedom (RX’d) Teams of 2 40:00 AMRAP 40 Clean and Jerks (95/65) 40 Synchro Single

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold

Mallard Crossfit – CrossFit Strength/Accessory Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 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 10 Roll

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each)

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

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) * 10

Mallard Crossfit – CrossFit Workout Option 1 Feta (Time) Freedom (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine

Mallard Crossfit – CrossFit Workout 4.40 Challenge Workout #4 (Time) Freedom (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders

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

Mallard Crossfit – CrossFit Workout Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 5 Up Downs 10 Single Arm Dumbbell Bench

Mallard Crossfit – CrossFit Strength/Accessory Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Workout Hummus (Time) Freedom (RX’d)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and

Mallard Crossfit – CrossFit Strength/Accessory Deadstop Deadlift Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 15:00 Workout Gyros (Time) Freedom (RX’d) 30

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Box Step Ups 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute

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