Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Every minute (9:00)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)
2. Strength
10-12 minutes to establish a Heavy Shoulder Press
3. Workout Prep
2 sets:
3 Bench Press (build in weight)
1 Rope Climb (half way)
Strength/Accessory
Shoulder Press
10-12 minutes to establish a Heavy Shoulder Press
Workout
The Freman (AMRAP – Reps)
Freedom (RX’d)
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
(KG conv: 83/50)
Independence
18:00 AMRAP
6-4-2
Bench Press (155/95)
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00
(KG conv: 70/43)
Liberty
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Ring Row
-Repeat the 10-8-6 sequence for the full 18:00
Target Reps: 108+ reps (6+ Rounds)
Minimum Reps before Scaling: 72 (4 Rounds)
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
