Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 rounds
1:00 Air Bike
1:00 Row
1:00 Run (Or 50ft Shuttle Runs)
1:00 Ski (Or Burpees)
10 Box Step Ups
2. Workout Prep
Use this time to set up stations and practice transitions on and off equipment.
Workout
Recovery (AMRAP – Reps)
Freedom (RX’d)
Teams of 2
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (Or 50ft Shuttle Runs)
2:00 Ski calories (Or Burpees)
1:00 Box Step Ups (20”)
– One athlete works at a time. Score is total reps –
Independence
No Change to Workout
Liberty
Teams of 2
2 Rounds
5:00 Air Bike
4:00 Row
3:00 Run (Or 50ft Shuttle Run)
2:00 Ski (Or Burpees)
1:00 Box Step Ups (16”)
Target Calories/Distance/Reps each set:
Air Bike: 80/65+ Calories
Row: 900/750m+
Run: 500m+
Ski: 500/400m +
Box Step Ups: 18+
Minimum DIstance before scaling: No Minimal requirement
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
30 KB Front Rack Marches (each side)
-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 Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Standing Banded Pallof Press
KB Front Rack Marches
