Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Workout
May Your Days Be Merry & Bright (Time)
Oaken
Freedom (RX’d)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row
(KG Conv: WB 9/6, DB 22.5s/15s)
Individual Option
1000/850m Row
100 Wall Balls (20/14)
1000/850m Row
50 Dumbbell Box Step Ups (24/20)(50s/35s)
1000/850m Row
(KG Conv: WB 9/6, DB 22.5s/15s
Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20/16)(35s/25s)
1750/1500m Row
(KG Conv: WB 9/6, DB 15s/10s)
Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Box Step Ups (24/20)
1000/850m Row
Target time: sub 40 minutes
Time cap: 50 minutes
-Repeat from Jan 7th, 2023-
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
3-4 rounds:
10 Chin-Ups (Or Supinated Ring Rows) @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @ moderate weight RPE 7
-rest 30 seconds-
30 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
* 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.
Chin Ups
Standing KB Crush Grip French Press
Standing Barbell Curl
Seated Oblique Twists with Med Ball
KB Front Rack Marches
