Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Ski or Row
5 Deadlifts (empty bar – build across)
1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Ski (Or Row)
5 Deadlifts (build in weight)
1 Rope Climb (half way)
5 GHDs Or V-ups
Workout
Midline Climb (Time)
Freedom (RX’d)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
(KG conv: 85/57.5 DL)
Independence
30 Deadlifts (155/105)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
30 Deadlifts (155/105)
(KG conv: 70/47.5 DL)
Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 SIt Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 Dumbbell Deadlifts (light)
Target time: Sub 20 minutes
Time cap: 30 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
2 Minutes Bench Stretch for Lats
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.
Shoo the Cat
Bench Stretch for Lats
