Workout, Happening, and Updates at MALLARD CROSSFIT

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 3 ROUNDS :30 Machine 6 Up-Downs 10-second Dead Hang -Then Into- 2 ROUNDS :30 Machine Building

Mallard Crossfit – CrossFit Workout WORKOUT (Time) FREEDOM (RX) IN TEAMS OF 2 4 ROUNDS FOR TIME 400m Run (together) 20 Synchro Toes to Bar

Mallard Crossfit – CrossFit Strength/Accessory Push Press EVERY 1:00 (8:00) MIN 1 – 10 Push Press @ RPE 6/7 MIN 2 – :30 Row (Score

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine -into- 2 Rounds 10 Step Back Lunges 10 Glute Bridges 10 Sit Ups 5

Mallard Crossfit – CrossFit Strength/Accessory Strength/Skill (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Single, Double Under or Triple Under Practice Options… FREEDOM (RX) Crossover Singles Crossover

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike Then Into… AMRAP x 5 MIN 6 PVC Pass Throughs 6 PVC Overhead Squats

Mallard Crossfit – CrossFit Strength/Accessory Front Squat EVERY 2:30 (4 SETS)* 8 Front Squats *Start @ RPE 6 and Build into RPE 8/9 (Score is

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100-200m Easy Run 10 Dead Bugs 10 Glute Bridges 10 Alternating Reverse Lunges Into…

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Choice or Run Into… 2-3 SETS (time depending) 8 PVC Pass Throughs 8 Ring

Mallard Crossfit – CrossFit Workout WORKOUT (Time) FREEDOM (RX) 3 ROUNDS FOR TIME: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into…

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 10 PVC Pass-Throughs 10 Air Squats 5 Inchworms Into… 1 ROUND 5 Dip &

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Machine Choice 2 ROUNDS 2 Rounds 10 Air Squats 10 Alternating Reverse

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog or Machine Choice Then Into… 2 ROUNDS 10 Burpees 10 Alternating Leg Swings

Mallard Crossfit – CrossFit Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAP Max Bench Press (Score is Total Reps) Loading Guidelines: Freedom – 155/95

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2 Minutes Easy Row 2 Minutes Easy Air Bike Then into… 3 Rounds 3 Inchworms 10

Mallard Crossfit – CrossFit Workout WORKOUT (Time) FREEDOM (RX) TEAMS OF 2 3 SETS (EACH/1:1) 75 Double Unders 1 Rope Climb or 5 Strict Pull-ups

Mallard Crossfit – CrossFit Workout 1-Mile Run (Time) Max Effort 1-Mile Run FREEDOM (RX) “JULY ’26 MONTHLY CHALLENGE” FOR TIME 1 Mile Run (Score is

Mallard Crossfit – CrossFit Strength/Accessory 3-Position Power Snatch High Hang Power Snatch + Hang Power Snatch + Power Snatch 5 SETS* 1 Power Snatch 1

Mallard Crossfit – CrossFit Strength/Accessory Deadlift ON A 15:00 CLOCK… Establish 3RM Deadlift* (Score is Weight) Workout WORKOUT (Time) FREEDOM (RX) 2 SETS 100ft Dumbbell

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike Then Into… AMRAP x 5 MIN 10 PVC Pass Throughs 10 Scap Push Ups

Mallard Crossfit – CrossFit Strength/Accessory Back Squat ON A 15:00 CLOCK… Establish 3RM Back Squat* (Score is Weight) Workout WORKOUT (Time) FREEDOM (RX) FOR TIME

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) 1:30 Cardio Choice Then Into… 2 SETS 8 PVC Pass Throughs 8 Ring Rows 8 Empty Bar

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 400m Easy Team Run Then 1 Round (each/start at different stations and switch when both are

Mallard Crossfit – CrossFit Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCK Kipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up Freedom (Advanced) –

Mallard Crossfit – CrossFit Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 10 Air Squats 10 Sit Ups

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–4:00 2:00 Easy Jog 2:00 Easy Row 4:00–7:00 3 Rounds 5 Hand

Mallard Crossfit – CrossFit Strength/Accessory 3-Position Power Snatch (Weightlifting Variable Reps & Sets) High Hang Power Snatch + Hang Power Snatch + Power Snatch EVERY

Mallard Crossfit – CrossFit Gymnastics Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Jump rope WORKOUT Freedom (Advanced): Choose One and practice multiple sets:

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Front Squat 10:00 EMOM MIN 1 – 1 Squat Clean + 1 Front Squat (building) MIN 2

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Jump Rope 2:00–5:00 2 Rounds 10 Hollow Rocks 10 Shoulder Taps 10

Mallard Crossfit – CrossFit Strength/Accessory Box Squat (Weightlifting Variable Reps & Sets) EVERY 3:00 (3 SETS) 10 Box Squats (building) *Start light and build to

Mallard Crossfit – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Row or Bike 2:00–4:00 2 Rounds 10 Banded Good Mornings

Mallard Crossfit – CrossFit Workout Pimm’s Cup (Time) FREEDOM (RX): FOR TIME 500m Row 100 Wall Balls (20/14) (Score is Time) -Rest until 12:00, then

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–7:00 3 Rounds 10 Banded Pull Aparts

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Bike or Jump Rope 2:00–6:00 2 rounds 10 PVC Pass Throughs 10

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Bike 2:00–5:00 2 rounds 20 Single Unders 10 Alternating V-Ups 10 Banded Strict

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Jog 2:00–4:00 2 rounds Banded 7s 4:00–10:00 3 rounds 10 Leg Swings (each)

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms 10-second

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms 10-second

Mallard Crossfit – CrossFit Workout “FREEDOM 250” (Time) FREEDOM (RX): TEAMS OF 2 FOR TIME 2.5 Mile Run (together) 250 Wall Balls (20/14) 250 Burpee

Mallard Crossfit – CrossFit Gymnastics Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Handstand Walk, Handstand Hold, & Overhead Stability Work Freedom (Advanced): Handstand

Mallard Crossfit – CrossFit Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# FREEDOM (RX): “GRACE” FOR TIME 30 Clean & Jerks

Mallard Crossfit – CrossFit Strength/Accessory Overhead Squat ON A 10:00 RUNNING CLOCK Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat* *Bar comes from the ground (Score

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow (together) 0:00–2:00 Easy Jog Together 2:00–5:00 2 Rounds 10 Alternating Lunges 4

Mallard Crossfit – CrossFit Workout Cookout Season (Time) FREEDOM (RX): FOR TIME 1000/850m Row 50 Thrusters (45/35) 60 Pull-Ups 50 Thrusters (45/35) 1000/850m Row (Scored

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–7:00 2-3 Rounds 10 Band Pull Aparts

Mallard Crossfit – CrossFit Workout Summer Sunsets (Time) FREEDOM (RX): 5 SETS 400m Run 8 Deadlifts (315/205) -Rest 1:00 between Sets- (Score is Time for

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Jump Rope or Bike 2:00–7:00 3 Rounds 10 Banded Pass Throughs

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

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 Running Flow 0:00–2:00 Jump Rope or Run 2:00–4:00 2 Rounds 10m

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–4:00 2 Rounds 1:00 Single Unders 1:00 Easy Machine 4:00–10:00 3 Rounds

Mallard Crossfit – CrossFit Strength/Accessory Pause Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Pause Deadlifts (pause at mid-shin for 2-3

Mallard Crossfit – CrossFit Workout Ford Field (Time) FREEDOM (RX): 5 sets 3:00 AMRAP 25/20 Calorie Air Bike 50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Gymnastics Flow 0:00–4:00 2-3 Rounds 10 Banded Pass Throughs 10 Banded Pull Aparts

Mallard Crossfit – CrossFit Strength/Accessory Tempo Back Squats (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Tempo Back Squats (3-second descent) @

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Run 2:00–4:00 2 Rounds 5 Roll and Reach 3 Inchworms 5

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Jog 2:00–4:00 2 Rounds 10 Air Squats 8

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Row + Jump Rope Flow 0:00–2:00 Easy Row 2:00–4:00 2 Rounds 10 Air

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Machine 2:00–5:00 2 Rounds 10 Sit Ups 5 Dynamic Squat

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Run or Jump Rope 2:00–5:00 10 Banded Pull Aparts 10

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 4 Lunge Matrix (each

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Row 2:00–4:00 2 Rounds 10-second Dead Hang 5 Ring Rows 5

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–4:00 2 Rounds 10 Air Squats 10 Glute Bridges 10

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00-5:00 3 x Banded 7’s or Crossover Symmetry -into- 0:00-10:00

Mallard Crossfit – CrossFit Workout All in the Family (AMRAP – Rounds and Reps) FREEDOM (RX): Teams of 3 25:00 AMRAP Partner 1: 400m Run

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand

Mallard Crossfit – CrossFit Workout Iron Infantry (Time) FREEDOM (RX): Teams of 2 150 Wall Balls (20/14) 150 Pull Ups 150 Dumbbell Snatch (50/35) 150

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Machine (Workout machine) 5 Roll and Reach 3 Worlds Greatest Stretch

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 6:00 AMRAP 100m Run 20 Single Unders 5 Kip Swings 10 Sit Ups Repeat,

Mallard Crossfit – CrossFit Strength/Accessory Clean and Jerk HEAVY CLEAN + JERK Work to 85% OR RPE 8-9. *If form looks good and you’re feeling

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 rounds 8 Glute Bridges 6 Banded Good Mornings

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or 25ft Bodyweight

Mallard Crossfit – CrossFit Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20#

Mallard Crossfit – CrossFit Strength/Accessory Power Clean and Jerk POWER CLEAN + JERK Build to 80–85% OR RPE 8-9 and complete 3 Singles at that

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3:00 Row -30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed) -into- 3

Mallard Crossfit – CrossFit Strength/Accessory Snatch HEAVY SNATCH SINGLE Work to 85% OR RPE 8-9 *If form looks good and are feeling it, then build

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 3 sets: 8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk

Mallard Crossfit – CrossFit Workout Half Murph (Time) FREEDOM (RX): 800m Run -into- 10 rounds 5 Strict Pull Ups (or 1 Rope Climb) 10 Push

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Continuous Flow 3 Rounds 20 Single Unders 10 Banded Pass Throughs

Mallard Crossfit – CrossFit Workout Pain au Chocolat (AMRAP – Reps) FREEDOM (RX): Teams of 2 8 sets 2:00 AMRAP 15/12 Calorie Air Bike (each/same

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 2 Rounds: 30-second Machine 4 World’s Greatest Stretch (each side) -into- 2

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 5:00 Flow (Workout Prep) 3 rounds 100m Run 10 Air Squats 6 Box Step

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) Every 1:00 x 5 sets 3 Power Snatch (singles) @ 70% OR RPE

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2 rounds 30-second Air Bike (easy-moderate) 30-second Row (easy-moderate) -into- 3 Rounds 10 Deadbugs 3

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 10:00 Progressive Build 0:00–3:00 Easy Run 3:00–5:00 2 Rounds of Banded 7s 5:00–8:00 Moderate Run

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- 3 Rounds 10 Cossack Squats 8 Low Box Step

Mallard Crossfit – CrossFit Workout Mustafar (Time) FREEDOM (RX): Teams of 2 60 Synchro Toes to Bar 40 Calorie Air Bike and Row (total on

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 100m Run 5 Ring Rows or Scap Pull Ups 5 Hanging Knee

Mallard Crossfit – CrossFit Strength/Accessory Bench Press Every 2:00 x 5 sets 3 Bench Press @ 78% OR RPE 7-8 Workout Kashyyyk (6 Rounds for

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Build Flow 0:00–2:00 Easy Row or Bike 2:00–4:00 3 rounds 5 PVC Deadlifts

Mallard Crossfit – CrossFit Strength/Accessory Snatch (Weightlifting Variable Reps & Sets) Every 2:00 × 6 sets 2 Squat Snatch (singles) @ 75–78% OR RPE 7-8

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 3 Sets 8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Alternating Stations 0:00-2:00 Light Machine Work 2:00–4:00 → 100ft Light Farmer

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Alternating Flow 100m Run 10 Banded Pass Throughs 5 Kip Swings or Ring

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds :40 Row (increase pace each round) 20 Single Unders 3 Broad Jumps

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Hang Squat Clean (Weightlifting Variable Reps & Sets) Every 2:00 × 6 sets 1 Squat Clean +