Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
8:00 AMRAP
30-second Row
30-second Jump Rope
5 Dumbbell Hang Power Cleans (light)
10 Kip Swings
3 Pull Ups
5 Inchworms
2. Workout Prep
1 set:
5/4 Calorie Row
5 Hang Dumbbell Power Cleans
Gymnastics
Bar Muscle Ups: Week 3 (Checkmark)
Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF
– Then –
6 rounds, every 90 seconds complete:
Freedom: 4-7 Bar Muscle Ups
Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Liberty: 8-12 Ring Rows
Workout
Thriller (Time)
Freedom (RX’d)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
(KG conv: 22.5/15 DBs)
Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row
(KG conv: 15/10 DBs)
Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Seal Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seal Stretch
Quad Foam Rolling
Down Dog
