Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Cossacks Squats
10 Banded Pass Throughs
10 RIng Row
3 Muscle Snatch (PVC-Empty Bar)
3 Snatch Push Press (PVC-Empty Bar)
3 Overhead Squats (PVC-Empty Bar)
2. Workout Prep
With Team
3 sets: (each)
30-second Row (build in pace)
1 Power Snatch (build in weight)
1 Overhead Squat (build in weight)
3 Pull Ups
Workout
Fajitas (AMRAP – Rounds and Reps)
Freedom (RX’d) – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
(KG conv: 52.5/35)
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don’t count)
Reps = total calories on the row
Independence – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch (95/65)
6 Overhead Squats (95/65)
7 Pull Ups
Partner 3: Rest
Switch when Partner2 finishes the two rounds
(KG conv: 42.5/30)
Liberty – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
6 Dumbbell Snatch (light)
8 Dumbbell Front Squats (light)
10 Ring Rows
Partner 3: Rest
Switch when Partner 2 finishes the two rounds
Target number of Rounds: 18+ Rounds (total)
Minimum number of Rounds before scaling: 14 Rounds
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 1 min between rounds-
Split Stance DB Romanian Deadlift
Standing Barbell Calf Raise
