Workout, Happening, and Updates at MALLARD CROSSFIT

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 +

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3:00 Bike -into- 3 Rounds 5 Scap Pull Ups 5 Hanging Knee Raises 10

Mallard Crossfit – CrossFit Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm Up (all levels): Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 3:00 Continuous Flow 200m Run → 6 Alternating Step-Back Lunges → 6 Scap Pull-Ups →

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow (continuous, not AMRAP) 0:00–2:00: Easy Machine Build (gradually increase pace

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Bike 5 Kipping Knee Raises 5 Scap Pull Ups 5 Up

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

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 6:00 AMRAP 30-second Row 5 Air Squats 5 Box Step Ups 10 Plate Hops

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

Mallard Crossfit – CrossFit Strength/Accessory Deadstop Deadlift Every 2:00 x 5 sets 3 Deadstop Deadlifts @ 70% OR RPE 7 Workout Yoshi (Time) FREEDOM (RX):

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 3 sets: 12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 100m Jog 100m Easy Row 10 Air Squats 10 Reverse

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 AMRAP 100m Jog 100m Easy Row 10 Air Squats 10 Reverse Lunges 10

Mallard Crossfit – CrossFit Workout Chevy Bel Air (2 Rounds for time) FREEDOM (RX): 9-7-5 Front Squats (155/105) Ring Muscle Up -@10:00- 5-7-9 Front Squats

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch Every 1:00 x 10 sets 2 Power Snatch (singles) @ 65% OR RPE 6 Workout Porsche 911 (Time)

Mallard Crossfit – CrossFit Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm Up (all levels): Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box

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

Mallard Crossfit – CrossFit Workout Half Murph (Time) FREEDOM (RX): 800m Run -into- 10 rounds 5 Strict Pull Ups 10 Push Ups 15 Air Squats

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 3 Rounds 100m Easy Jog 10 Ring Rows 5

Mallard Crossfit – CrossFit Workout Magnolia (Time) FREEDOM (RX) Teams of 2 100-80-60-40-20 Calorie Air Bike -100ft Single Dumbbell Lunge (50/35) after each set (together)-

Mallard Crossfit – CrossFit Gymnastics Handstand Walk (Checkmark) Level 1: 12 min EMOM: Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl) Min

Mallard Crossfit – CrossFit Strength/Accessory Power Clean + Push Jerk (Weightlifting Variable Reps & Sets) Every 1:30 x 8 sets 2 Power Cleans + 1

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Jump Rope 1:00 Machine -into- 3 Rounds 100m Easy Jog 10

Mallard Crossfit – CrossFit Strength/Accessory Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 7 sets 1 Snatch

Mallard Crossfit – CrossFit Strength/Accessory Tempo Back Squats Every 2:00 x 5 sets 3 Tempo Back Squats @ 65% (Tempo: 3 seconds down, 3 in

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Machine 20-second Plank 10 Sit Ups 10 Dumbbell Deadlifts

Mallard Crossfit – CrossFit Workout Sealed Stone (Time) FREEDOM (RX) Teams of 2 400m Run (together) 120 Deadlifts (135/95) 400m Run (together) 90 Hang Power

Mallard Crossfit – CrossFit Workout Good Friday (Time) FREEDOM (RX) 100-80-60-40-20 Double Unders 50-40-30-20-10 Single Dumbbell Squat (35/25) (Scored by Time) INDEPENDENCE (Intermediate) 80-60-40-20-10 Double

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Jump Rope -into- Banded 7s -into- 3 Rounds 100m Run 10 Leg Swings

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 8:00 AMRAP 20-second Plank 10 Pike Shoulder Taps 4 Box Step Overs

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 3 Rounds 200m Easy Jog 10 Ring Rows 5 Hand Release Push

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 10 Deadbugs 10 Alternating V-Ups 5 Up

Mallard Crossfit – CrossFit Workout Phillies (Time) FREEDOM (RX) Teams of 2: 300/240 Calorie Air Bike * One partner must always be doing a Dumbbell

Mallard Crossfit – CrossFit Gymnastics Ring Muscle-Ups / Strict Pull-ups (Checkmark) Level 1: 9min EMOM: Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR

Mallard Crossfit – CrossFit Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) FLUSH CYCLING (C&J) Every 1:00 (8:00) 2 Power Clean and Push

Mallard Crossfit – CrossFit Strength/Accessory Deadlift Build up to a 1RM Deadlift Workout Dodgers (Time) FREEDOM (RX) 50/40 Calorie Air Bike 25 GHDs (or V-Ups)

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press Build up to a 1RM Shoulder Press Workout Red Sox (3 Rounds for time) FREEDOM (RX) Every 5:00

Announcements Saturday is Bring a Friend Day at Mallard! Invite any non member over 16 to join you in a partner workout on Saturday the

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 20-second Hollow Hold 8 Abmat Sit Ups 5 Hanging Knee

Mallard Crossfit – CrossFit Workout Spearmint (AMRAP – Rounds and Reps) FREEDOM (RX) Teams of 3 25:00 AMRAP Partner 1: 400m Run (or .7m Bike

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets) CYCLING (SNATCH) Every 2:00 (10:00) 2 Touch-and-Go Power Snatch +

Mallard Crossfit – CrossFit Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets 2 Deadlifts @78-82% Workout Turquoise (AMRAP – Reps) FREEDOM

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Row 30-second Jump Rope 20 Mountain Climbers 8 Banded Pass

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Bar Muscle-Ups (Checkmark) Level 1: Every 1:00 (9:00) Min 1: 8 Feet Assisted Strict Pull-ups Min 2: 6-8 Matador

Mallard Crossfit – CrossFit Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets 2 Back Squats @78-82% Workout Emerald (2 Rounds

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 5:00 AMRAP 100m Easy Jog 5 Ring Rows 5 Scap Pull Ups

Mallard Crossfit – CrossFit Workout Fontainebleau (AMRAP – Reps) FREEDOM (RX): Teams of 2 4 sets (each/1:1) 3:00 AMRAP 25/20 Calorie Air Bike 15 Power

Mallard Crossfit – CrossFit Strength/Accessory We will do the deadlift in classes and athletes coming to the Friday Night Lights can use the back of

Mallard Crossfit – CrossFit Gymnastics Gymnastics: Ring Muscle-Ups (Checkmark) Level 1: 9 min EMOM: Min 1: 6 Single Arm DB Row per arm Min 2:

Mallard Crossfit – CrossFit Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets 3 Shoulder Press @72-75% Workout Muscle Beach (Time)

Mallard Crossfit – CrossFit Strength/Accessory Squat Clean + Push Jerk Every 1:00 (10:00) 1 Clean and Jerk @ RPE 7 * This is meant to

Mallard Crossfit – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box

Mallard Crossfit – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 AMRAP 30-second Easy Run or Jog 10 Air Squats 6 Up

Mallard Crossfit – CrossFit Workout Magic Xylophone (Time) FREEDOM (RX): Teams of 2 800/725m Row 40 Squat Cleans (95/65) 800/725m Row 30 Squat Cleans (115/85)

Mallard Crossfit – CrossFit Gymnastics We may or may not be able to include this skill work in Friday’s classes (depending on what the Open

Mallard Crossfit – CrossFit Strength/Accessory Squat Snatch (Weightlifting Variable Reps & Sets) CYCLING (SNATCH) Every 1:00 (8:00) 2 Squat Snatch (singles) @ RPE 5–6 Workout

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 AMRAP 30-second Easy Row 8 PVC/Banded Pass Throughs 6 Pike Shoulder Taps 10-second

Mallard Crossfit – CrossFit Strength/Accessory Deadlift Every 2:00 × 3 sets 3 Deadlifts @65% Workout For Real Life! (Time) FREEDOM (RX) 15-12-9-6-3 Deadlift (185/125) Burpee

Mallard Crossfit – CrossFit Strength/Accessory Back Squat Every 2:00 × 3 sets 3 Back Squats @65% Workout Bluey and Bingo (5 Rounds for time) FREEDOM