Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Machine
30-second Single Unders or Crossover Practice
3 Inch Worms
10 Walking Lunge Steps
5 Russian Kettlebell Swings
2. Workout Prep
2 sets:
Set 1:
1 Bar Muscle Up or 2 Ring Rows
5 Crossover Singles
10ft Kettlebell Walking Lunge
Set 2:
10 Single Unders
10ft Handstand Walk
5 Kettlebell Swings
Gymnastics
Gymnastics Skill Review (No Measure)
Take 10-15 min to practice one of the following:
Crossovers
Bar Muscle Ups
Handstand Walks
* Coaching videos with scaling options are provided in the coach notes.
Workout
The Phantom Menace (2 Rounds for reps)
Freedom (RX’d)
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge (53/35)
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)
(KG conv: 24/16)
Independence
10:00 AMRAP
3 Bar Muscle Ups
15 Crossover Singles or 25 Double-Unders
50ft Kettlebell Walking Lunge (35/25)
-Rest 5:00-
10:00 AMRAP
50 Single Unders
10ft Handstand Walk or 2 Wall Walks
15 Kettlebell Swings (35/25)
10ft Handstand Walk
(KG conv: 16/11)
Liberty
10:00 AMRAP
5 Up Down + Ring Row
25 Single Unders
50ft Walking Lunge
-Rest 5:00-
10:00 AMRAP
50 Single Unders
15ft Bear Crawl
15 Kettlebell Swings (light)
15ft Bear Crawl
Target number of reps each set:
Set 1: 200+ Reps (Through 5 rounds)
Set 2: 400+ Reps (Through 5 rounds)
Minimum number of reps before scaling:
Set 1: 140 Reps (Into the lunge on 3rd round)
Set 2: 240 Reps (3rd round)
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
