Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
2 sets (with partner)
100m Run (at workout pace)
3 Synchro Burpees
Workout
4.40 Challenge Workout #2 Option 1 (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
44:00 AMRAP
800m Run (together)
40 Synchro Burpees
* If unable to run, sub a 2000/1700m Row, shared between partners.
Scoring: every 100m Run or Row = 1 rep
Independence
No Change to Workout
Liberty
Teams of 2
30:00 AMRAP
400m Run (together)
20 Synchro Up Downs
No Target Score, Just Move and Have Fun.
4.40 Challenge Workout #2 Option 2 (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
AMRAP 40 Minutes
400m Run
40 Burpees
400m Run
40 Air Squat
400m Run
40 Push Up
All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners.
Scoring:
Run option: every 10m = 1 rep (40 total per run)
Row option: every 25/20m = 1 rep (40 total per row)
Independence
No Change to Workout
Liberty
Teams of 2
30:00 AMRAP
400m Run
40 Up Downs
400m Run
40 Air Squat
400m Run
40 Elevated Push Ups
No Target Score, Just Move and Have Fun.
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-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.
Weighted Hip Thrusts
Kneeling Banded Hip Extension
Lateral Band Walk
Standing Banded Pallof Press
Strict Hanging Leg Raise
