Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Ski
5 GHDs to parallel or Abmat Sit Ups
30-second Shuttle Run
4 Box Step Ups (24/20)
2. Workout Prep
With partner:
20 second Ski (each)
5 GHDs or Abmat Sit Ups (each)
20-second Bike Erg (each) or 2x50ft Shuttle Run (each)
1 Rope Climb (each) or 3 Strict Pull Ups (each)
Workout
Corn Maze (2 Rounds for reps)
Freedom (RX’d)
Teams of 2
12:00 AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHDs (or V-Ups) – one athlete works at a time
-3 min rest-
12:00 AMRAP
4000/3200m Bike Erg (or 100x50ft Shuttle Runs) – shared between partners
Max Rope Climbs (Or Strict Pull Ups) – one athlete works at a time
Note: you can switch the 100 shuttle runs to a 1600m Run shared between partners, such as 4 sets each of 200m.
Independence
Teams of 2
12 min AMRAP
2000/1600m Ski (or Row) – shared between partners
Max GHDs + 6in Riser (or abmat sit-ups)
-3 min rest-
12 min AMRAP
4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners
Max Rope Climbs (Or Strict Pull Ups)) – one athlete works at a time
Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
-3 min rest-
10 min AMRAP
3000/2600m Bike Erg (or 75 Shuttle Runs) – shared between partners
Max Zombie Rope Climb (Or Banded Strict Pull Ups)
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50+ reps
Workout 2: 20 reps
Alternative Workout: “Finding the Light” (Time)
Mayhem Affiliate “Finding the Light” Option 1
Teams of 2
3 Rounds:
40 Dumbbell Thrusters (50s/35s)
40 Double-Unders
40 Burpee Box Step-Ups (24/20)
40 Pull-Ups
** One partner works at a time, share the reps equally. The “working” partner has their eyes shut or wears a blindfold and the “resting” partner has their eyes open and works as a guide to help their partner.
(KG conv: 22.5/15 DBs)
OR
Mayhem Affiliate “Finding the Light” Option 2
As a finisher workout at the end of class , done in two heats:
One round for time
20 Dumbbell Thrusters (50s/35s)
20 Double-Unders
20 Burpees
20 Pull-Ups
** Each athlete has a guide from the resting heat. The athlete has their eyes shut or wears a blindfold and the guide helps them through the workout.
(KG conv: 22.5/15 DBs)
“We can all make a difference. With one workout, we can all be a guiding light.”
Independence
Teams of 2
3 Rounds:
30 Dumbbell Thrusters (35s/25s)
30 Double-Unders
30 Burpee Box Step-Ups (24/20)
30 Pull-Ups
(KG conv: 15/10 DBs)
Liberty
Teams of 2
3 Rounds:
30 Dumbbell Thrusters (light)
30 Single-Unders
30 Up-down Step-Ups (24/20)
30 Ring Rows
Target time: sub 24 minutes
Time cap: 30 minutes
We are holding this workout in honor of Blindness Awareness Month. “Finding the Light” is a workout created by Kym Dekeyrel, 2021 CrossFit Games Champion in the Women’s Vision Division. The workout is meant to be completed with your eyes closed to give an idea of what it’s like to workout without vision.
The hope is that this workout will help spread awareness for blinding diseases and those affected. Kym wants to encourage others to know that blindness does not define them and that they can do much more than they think possible.
If you would like to donate toward’s this amazing cause, please visit give.fightingblindness.org/FindingTheLight2024
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Incline Dumbbell 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 GHD Hip Raise @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ 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 Incline Strict Press
Weighted Hip Thrusts
GHD Hip Raise/Extension
Bent Over Lateral Raises
