Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets
1:00 row (easy pace)
5 Alternating V-ups (each side)
5 Wall Balls (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
2. Workout Prep
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
Workout Option 1
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Freedom (RX’d)
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups
14 min CAP
(KG conv: WB 9/6, PC 61/43)
* Official scorecard with division details can be found here: https://bit.ly/3OOl4ZD
Independence
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
(KG conv: WB 6/4, PC 43/29)
Liberty
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Jumping Pull-Ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
Workout Option 2
Open 24.1 (No Measure)
This is the placeholder for CrossFit Open workout 24.1.
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
