Mallard Crossfit – CrossFit
Gymnastics
Rope Climbs (Checkmark)
Gymnastics: Rope Climbs
Strength Option:
8 minute EMOM
Level 1:
Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig]
Even Minute: 10-12 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 6-8 Strict Knees to Elbow
Even Minute: 4-5 Rope Pull to Stand
Level 3:
Odd Minute: 4-5 Legless Seated To Stand
Even Minute: 1 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM
Odd Minute:: 2 Rope Climbs or 1 Legless Rope Climb
Even Minute: 200 meter Run
* If needed, the 200m run can be changed to 10 Shuttle Runs, 500/400m Bike Erg, or 15/12 cal Air Bike.
Strict Pull-ups (Checkmark)
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 20 second Hang on Rig
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 30 second Hang on Rig
Level 3:
Odd Minute: Max Unbroken Strict Pull Ups
Even Minute: 30 second Weighted Hang [35/20 Dumbbell]
Workout
Mr. Fox (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Row
50 Box Jump Overs (30/24)
15 Power Cleans (185/125)
50/40 Calorie Row
20 Box Jump Overs (30/24)
10 Power Cleans (185/125)
Independence
Teams of 2
80/64 Calorie Row
50 Box Jump Overs (24/20)
15 Power Cleans (155/105)
40/32 Calorie Row
20 Box Jump Overs (24/20)
10 Power Cleans (155/105)
Liberty
Teams of 2
60/48 Calorie Row
50 Box Step ups (24/20)
15 Dumbbell Power Cleans (light)
30/24 Calorie Row
20 Box Step Ups (24/20)
10 Dumbbell Power Cleans (light)
Target time: 15:00-17:00 minutes
Time cap: 22:00
