Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Cossack Squats
10 Ring Rows
5 Hand Release Push Ups
5 V-Ups
3 Sandbag Deadlifts (light)
2. Workout Prep
2 sets:
1 Rope Climb (half Way)
5/4 Calorie Air Bike
3 Deficit Push Ups
10m Dumbbell Farmer Carry (build in weight)
10m Sandbag Bear Hug Carry (build in weight)
Workout
Sundance Square (6 Rounds for reps)
Freedom (RX’d)
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or V-Ups)
75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2×50/35))
-rest 3:00 between sets-
(KG conv: 32.5/22.5 Farmer, 45/32.5 Sandbag, 22.5/15 FR Carry)
Independence
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
10 Deficit Push Ups (4in/2in)
75ft Farmers Carry (50s/35s)
-rest 3:00-
3:00 AMRAP
10 GHD Sit Ups (or V-Ups)
75ft Sandbag Bear Hug Carry (70/50) (OR Dumbbell Front Rack Carry (2×35/25))
-rest 3:00 between sets-
(KG conv: 22.5/15 Farmer, 32.5/22.5 Sandbag, 15/10 FR Carry)
Liberty
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Zombie Rope Climb (or 3 Up Downs + Jumping Pull Ups)
6/5 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
10 Bar Push Ups
50ft Farmers Carry (moderate)
-rest 3:00-
3:00 AMRAP
15 Sit Ups
50ft Dumbbell Front Rack Carry (moderate)
-rest 3:00 between sets-
Target number of Rounds each set:
Set 1: 3+
Set 2: 2.5 +
Set 3: 2.5+
Minimum number of Rounds before scaling:
Set 1: 2
Set 2: 2
Set 3: 2
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)
10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
Russian Kettlebell Swing
GHD Hip Raise
Rear Foot Elevated DB Split Squat
Supermans
