Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
5 Up Downs
10 Step Back Lunges
5 Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Alternating V-Ups
2. Workout Prep
3 sets:
3 Cleans and Jerks (build in weight)
4 Synchro Dumbbell Step Back Lunges
5/4 Calorie Machine (each)
Workout
4.40 Challenge Workout #5 (Time)
Freedom (RX’d)
Teams of 2
40:00 AMRAP
40 Clean and Jerks (95/65)
40 Synchro Single Dumbbell Step Back Lunges (50/35)
40/32 Calorie Machine
-Split C&Js and Calories as needed-
(KG conv: 42.5/30 C&J, 22.5/15 DB)
Independence
Teams of 2
40:00 AMRAP
40 Clean and Jerks (75/55)
40 Synchro Single Dumbbell Step Back Lunges (35/25)
40/32 Calorie Machine
-split C&Js and Calories as needed-
(KG conv: 35/25 C&J, 15/10 DB)
Liberty
Teams of 2
40:00 AMRAP
40 Single Dumbbell Clean and Jerks (light)
40 Synchro Step Back Lunges
40/32 Calorie Machine
-split C&Js and Calories as needed-
Target Score: No target today, just move and have fun!
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 GHD to parallel w/plate on chest (Or Weighted Sit-ups)
-rest 30 seconds-
20-30 second Hanging L-sit Hold or L-tuck Hold
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-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.
Weighted GHD situps to parallel – plate on chest
Plate Overhead Sit Up
Isolateral DB Farmers Carry
Hanging L-sit Hold
Hanging L-tuck Hold
