Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
5 Roll and Reach
10 Box Step Ups
10 Sit Ups
5 Muscle Cleans (empty bar)
2 Power Cleans (empty bar)
2. Workout Prep
3 sets:
5/4 Calorie Ski (build in pace)(or Row)
2 Box Jumps (build in height)
2 Power Cleans (build in weight)
Workout
Apple Chai Latte (2 Rounds for time)
Freedom (RX’d)
Teams of 2
2 Sets
100/80 Calorie Ski Erg (OR Row)
50 Box Jumps (30/24)
30 Power Cleans (185/125)
-rest 6:00 between sets-
(KG conv: 85/57.5 PC)
Independence
Teams of 2
2 Sets
80/64 Calorie Ski Erg (OR Row)
50 Box Jumps (24/20)
30 Power Cleans (155/105)
-rest 6:00 between sets-
(KG conv: 70/47.5 PC)
Liberty
Teams of 2
2 Sets
60/48 Calorie Ski Erg (OR Row)
50 Box Step Ups (24/20)
30 Dumbbell Power Cleans (moderate)
-rest 6:00 between sets-
Target time each set: 12-14 minutes
Time cap each set: 16 minutes
Strength/Accessory
Mayhem Mini-Pump –Upper Body Anterior (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
* 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.
Resistance Band Chest Fly High to Low
Barbell Drag Curls
