Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm-Up
-into-
8:00 AMRAP
30-second Air Bike
25ft Lizard Crawl
5 Front Squats (Empty Bar – Build Across)
3 Burpees
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar Facing Burpees
Workout
Rainbow Road (Time)
Freedom (RX’d)
Teams of 2
150/120 Calorie Air Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG conv: 60/42.5 FS)
-Repeat from Nov 26, 2022
Independence
Teams of 2
120/100 Calorie AIr Bike
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
(KG conv: 42.5/30 FS)
Liberty
Teams of 2
100/80 Calorie Bike Erg or 75/60 cal Air Bike
100 Dumbbell Front Squats (light)
30 Synchro Up Downs
Target time: 21-23 minutes
Time cap: 30 minutes
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Dumbbell Strict Press @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Ring Y Raise @ 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.
Dumbbell Strict Press
Weighted Hip Thrusts
Ring Y Raise
