Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
2. Workout Prep
This workout will take a while to review and set up. Warm up with each movement as you prepare.
Workout
12 Days of Christmas (Time)
Freedom (RX’d)
“12 Days of Christmas”
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (155/105)
3 Muscle Ups (Bar or RIng)
4 Burpees
5 Deadlifts (155/105)
6 Pull Ups
7 V-Ups
8 Wall Balls (30/20)
9 Box Jumps (24/20)
10 Back Rack Lunges (155/105)
11 Handstand Push Ups
12 Thrusters (155/105)
(KG conv: 70/47.5 barbell, 14/9 WB)
Independence
1 Rope Climb (Or 3 Strict Pull Ups)
2 Squat Clean (115/85)
3 Chest to Bar Pull Ups
4 Burpees
5 Deadlifts (115/85)
6 Pull Ups
7 V-Ups
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Back Rack Lunges (115/85)
11 Handstand Push Ups
12 Thrusters (115/85)
(KG conv: 52.5/37.5 barbell, 9/6 WB)
Liberty
1 Zombie Rope Climb (or 3 ring rows)
2 DB Cleans (light)
3 Goblet Squat (one light DB)
4 Up Downs
5 DB Deadlifts
6 Ring Rows
7 Sit-ups
8 Wall Ball Thrusters (light)
9 Box Step ups (20/16)
10 Lunges
11 Push Ups (or elevated push ups)
12 DB Thrusters (light)
Target time: 25-30 minutes
Time cap: 45 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Banded Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Ring Row – Feet Elevated @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Ring Curls @ moderate weight RPE 7
-rest 30 seconds-
15 Strict Abmat Situps (hands next to head or across chest)
* 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.
Banded Pushups
Ring Row – Feet Elevated
Standing Tricep DB French Press
Ring Curls
