Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10 min AMRAP
150m Row
5 Wall Balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
2. Workout Prep
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
* Have athletes focus on transitioning between partners and following into the next station.
Workout
Mayhem Repeat Workout 1 (Time)
Gamma Bomb
Freedom (RX’d)
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
(KG conv: WB 9/6, DP 22.5/15)
Individual Option:
100 Wallballs (20/14)
100/75 Calorie Row
50 Box Jumps (24/20)
25 Devil’s Press (50’s/35’s)
(KG conv: WB 9/6, DP 22.5/15)
Independence
Teams of 2
200 Wallballs (14/10)
150/120 Calorie Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)
(KG conv: WB 6/4, DP 15/10)
Liberty
100 Wall Ball Thrusters (light)
75/60 Calorie Row
50 Box Step-ups (20/16)
25 Dumbbell Clean and Jerks (light)
Target time: 24-26 minutes
Time cap: 30 minutes
Repeat from May 13th, 2023. Split reps between partners, with one partner working at a time.
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
10 Overhead Plate Situps
10 Side Star Plank Reach Throughs (ecah side)
:15-30 Hanging L-sit hold
30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)
30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)
Rest 2 minutes between rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
