Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
1:00 Machine
20 Banded Pass Throughs
20 Banded Shoulder Press
-into-
8:00 AMRAP
3 Inch Worms
6 Single Dumbbell Shoulder Press (each)
10 Alternating V-Ups
2. Workout Prep
2 sets:
3 Dumbbell Shoulder Press (build in weight)
3 Ring Dips
Gymnastics
Ring Dip Skill Review (Checkmark)
Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.
Workout
The Final Frontier (Time)
Freedom (RX’d)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory –
(KG conv: 22.5/15 DBs)
Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x35s/25)
Complete 8 Bench Dips after each set
(KG conv: 15/10 DBs)
Liberty
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (light)
Complete 5 Bench Dips after each set
Target time: 8-10 minutes
Time cap: 14 minutes
Strength/Accessory
Mayhem Mini-Pump – Shoulders and Arms (Checkmark)
3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
