Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine:
-into-
10:00 AMRAP
30-second Jump Rope
10 Sit Ups
10 Kip Swings
5 Up Downs
10 Box Step Ups
2. Workout Prep
2 sets:
100m Row (build in pace)
10 Double Unders
4 Toes to Bar
2 Lateral Burpee Box Jump Overs
2 Push Ups
Workout
Mayhem for Freedom (Time)
Freedom (RX’d)
For time:
1380m Row
78 Double Unders
60 Toes to Bar
78 Double Unders
35 Lateral Burpee Box Jump Over
78 Double Unders
63 Push Ups
78 Double Unders
Independence
For time:
1380m Row
78 Double Unders
60 Knees to Elbows
78 Double Unders
35 Lateral Burpee Box Jump Over
78 Double Unders
63 Push Ups
78 Double Unders
Liberty
For time:
1380m Row
78 Single Unders
60 Hanging Knee Raises
78 Single Unders
35 Up Down Box Step Up (low)
78 Single Unders
63 Bar Push Ups
78 Single Unders
Target Time: 15-17:00
Time Cap: 25:00
Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking—an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. YOU CAN STILL SIGN UP at classy.org/event/mayhem-for-freedom-2025/e662164
Significance of the workout numbers:
– 6.3 million: sexually exploited people worldwide
– 1380: amount of times Madison Square Garden could be filled with world’s trafficking victims
– 78: percent of trafficking victims that are women and girls
– 35: percent of trafficking victims that are children
– 60: # of safe homes in Atlas Free network
– 10: average number of people freed from human trafficking per 24 hrs in Atlas Free Network
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-rest 30 seconds-
10 Split Stance DB Romanian Deadlift (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
Deficit Sumo DB or KB Deadlift
Split Stance DB Romanian Deadlift
