Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
5 Ring Rows
5 Toe Assist Ring Muscle Up Transition
5 Double Dumbbell Deadlifts
10 Walking Lunge Steps
2. Workout Prep
-With Partner-
3 sets
5/4 Calorie Air Bike (each-build in pace)
1 Muscle Up
10ft Farmer Carry Walking lunge (build weight)
Workout
“Adventure is out there!” (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
20 Ring Muscle Ups (Or 60 Chest to Bar)
300ft Farmers Carry Lunge (70s/50s)
(KG conv: 32.5/22.5 DBs)
Independence
Teams of 2
80/65 Calorie Echo Bike
15 Ring Muscle Ups (Or 45 Chest to Bar)
300ft Farmers Carry Lunge (50s/35s)
(KG conv: 22.5/15 DBs)
Liberty
Teams of 2
50/40 Calorie Echo Bike
40 Jumping Pull Ups
300ft Single Dumbbell Walking Lunge (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Workout Option 2: Mayhem for Water (AMRAP – Rounds and Reps)
Teams of 2
15:00 AMRAP
800m Row (split)*
25 Synchro Burpees over Rower
* Partner holds 2 Dumbbells while partner rows (or 2 heavy jugs of water to bring special meaning to the workout).
RX: 70/50lb DBs
Compete: 100/70lb DBs
Independence: 50/35lb DBs
Liberty: Light
(KG conv: 32.5/22.5 RX, 45/32.5 Compete, 22.5/15 Independence)
This is a special fundraising workout through Mayhem Mission and Neverthirst to help bring clean water to the unreached population in Ethiopia. For more information on how you can help, please visit classy.org/event/mayhem-for-water-2024/e584366
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
30 Laying Heel Taps
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
*Rest 3 minutes b/t rounds
