Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7’s
-into-
8:00 AMRAP
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
2. Workout Prep
2 sets
100m Run (workout pace)
7 Kettlebell Swings (add weight each set)
5 Pull Ups
Gymnastics
Bar Muscle Ups: Week 7 (5 Rounds for reps)
Warm-up skill work: This is our last week before the retest. Take a few minutes to practice perfect form before the intervals below. This video (from last week) should help – bit.ly/48MUKaT . For the Independence tier, if athletes are ready to attempt bar muscle-ups, they can practice during the duration of the skill session, instead of doing the following 5 rounds of work.
-Then-
5 rounds, 90 seconds of work/30 seconds of rest:
Freedom: 7 Burpees into max Bar Muscle Ups in the remainder of the time.
Independence: 6 Burpees into max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups in the remainder of the time.
Liberty: 5 Burpees or Up-downs into max Ring Rows in the remainder of the time.
Score is the max reps each round (score does not include the burpees/up-downs)
Videos:
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Up Downs
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Freedom (RX’d)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
(KG conv: 24/16 KB)
-Repeat and from Sept 4, 2023
Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/26)
12 Pull Ups
(KG conv: 16/12 KB)
Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quardruped Forearm Stretch
1 Minute QL Stretch
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.
Dorsiflexion Matrix
Quardruped Forearm Stretch
QL Stretch
