Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (12:00)
-into-
2 rounds
1:00 Ski
1:00 Jump Rope
2. Workout Prep
Use this time to set up equipment, practice transitions on/off the ski while building in pace, and get some double under practice. Between each station complete a light 100m run with partner.
Workout
Naan (Time)
Freedom (RX’d)
Partner Triple 3
3000m Ski (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together)
Note: If unable to run, substitute Bike Erg (12000m) or Row (6000m/5000m). If Ski Ergs are not available, sub 200/160 Cal bike. For each of these substitutions, athletes would switch every 30 seconds and share the distance/cals.
Independence
Partner Triple 3
2500/2000m Ski (partners must switch every 30 seconds)
200 Double Unders (partners must switch every 30 seconds)
2 Mile Run (together)
Liberty
Partner Triple 3
2000/1600m Ski (partners must switch every 30 seconds)
200 Single Unders (partners must switch every 30 seconds)
1 Mile Run (together)
Target time: Sub 45 Minutes
Time cap: 60 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 Rounds:
10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
-rest 30 seconds-
10 Single DB Double Head Curl @ moderate weight RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
*Rest 3 minutes b/t rounds
Tempo Pushups
Chin Ups
Standing Tricep Extensions w/band
Single DB Double Head Curl
