Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
30-seconds Jump Rope
10 Dynamic Squat Stretches
10 Kip Swings
5 Muscle Cleans
5 Push Press
5 Back Squats
2. Workout Prep
3 sets:
10 Double Unders
3 Toes to Bar
2 Back Squats (build in weight)
*Practice transitioning weight from the ground to the back rack efficiently.
Workout
Up (Time)
Freedom (RX’d)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground
(KG conv: 85/57.5 BS)
Independence
4 Rounds
75 Double Unders
15 Toes to bar
10 Back Squats (155/105)
(KG conv: 70/47.5 BS)
Liberty
4 Rounds
100 Single Unders
15 Hanging Knee Raises
10 Dumbbell Front Squats (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Gymnastics
Gymnastics Skill Work: Rope Climbs (Checkmark)
We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you.
Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs
After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.
EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold
If Ropes are unavailable, there is an alternative option in the coach notes.
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Calf Foam Rolling
1 Min Couch Stretch (each side)
1 Min Foot Smash (each foot)
