Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
2 Zombie Rope Climbs
10-second Handstand Hold
5 Pike Push Ups
100m Jog
2. Workout Prep
2 sets (with team, follow the leader style):
1 Rope Climb (or 3 Strict Pull Ups)
3 Handstand Push Ups
100m Run (build in pace)
10ft Handstand Walk (or 2 wall walks)
Workout
“May the odds be ever in your favor” (Time)
Freedom (RX’d)
Teams of 3
20 Rope Climbs (Or 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Or 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Independence
Teams of 3
15 Rope Climbs (Or 45 Strict Pull Ups)
75 Handstand push-ups
1200m Run (together)
50ft Handstand Walk (each) (Or 4 Wall Walks (each))
For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Liberty
Teams of 3
20 Zombie rope climbs
100 Push-ups
800m Run (together)
100ft Bear Crawl (each)
For the rope climbs/pull-ups and push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Target time: 20-22 minutes
Time cap: 25 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
30yds Lateral Band Walk (each side) @ moderate weight RPE 7
15 Overhead Plate sit ups
:45 sec Chinese Plank
20 Kettlebell Side Bend
10 Alt. V-Ups + V-Ups (R+L+Both = 1)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
