Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
45-second Row
10 Alternating V-Ups
5 Dynamic Squat Stretches
5 Wall Balls
5 Kip Swings
2. Workout Prep
2 sets:
5/4 Calorie Row (at workout pace)
4 Wall Balls
3 Toes to Bar
Workout
Survivor (5 Rounds for time)
Freedom (RX’d)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
Independence
5 sets (1 set every 5:00)
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar
(KG conv: 6/4 WB)
Liberty
5 sets (1 set every 5:00)
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises
Target time each set: 3:00 – 3:30
Time cap each set: 4:00
Gymnastics
Ring Muscle-ups / Strict Pull-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
– rest 1 minute between sets –
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
—Rest 60 seconds between sets —
Video: bit.ly/3VY6guW
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
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.
Reverse Leg Raises
Bootstrappers
Cobra
