Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Roll and Reach
10 Kip Swings
5 Hanging Knee Raises
5 Inchworms
2. Workout Prep
2 sets:
Partner 1:
1:00 Row (Build in pace)
Partner 2:
10 Double Unders
5 Toes to Bar
-switch when both are completed, go through it twice.
Workout
Creedence Clearwater Revival (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.
Independence
5 Rounds
Partner 1:
3:00 AMRAP
24 Double Unders
8 Toes to Bar
Partner 2:
AMRAP Row
-switch every 3:00, keep a running total of Rounds-
Liberty
5 Rounds
Partner 1:
3:00 AMRAP
25 Single Unders
8 Hanging Knee Raises
Partner 2:
AMRAP Row
-switch every 3:00, keep a running total of Rounds-
Target number of Rounds: 16+ Rounds (total)
Minimum number of Rounds before scaling: 12 Rounds
Strength/Accessory
Mini-Pump – Glutes (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Back Rack Box Step-Ups (each side) @ moderate weight
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts
Back Rack Step Ups
