Mallard Crossfit – CrossFit
Workout
Repeat Workout 52 (3 Rounds for reps)
Freedom (RX’d)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
(KG conv: 22.5/15 DBs)
Independence
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×35/25)
(KG conv: 15/10 DBs)
Liberty
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ Reps
Minimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Repeat from April 19, 2024
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip 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.
Calf Foam Rolling
Posterior Shoulder Smash
Posterior Hip Stretch
