Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Front Squats (empty bar)
5 Push Press (empty bar)
25ft Dumbbell Front Rack Carry (light)
2. Workout Prep
3 sets:
5 Thrusters (build in weight)
3 Chest to Bar
1 Bar Muscle Ups
25ft Dumbbell Front Rack Carry (build in weight)
Workout
Final 2421, Final 1815 (2 Rounds for time)
Freedom (RX’d)
24 Thrusters (75/55)
24 Chest to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
21 Chest to Bar
21 Thrusters (75/55)
-Rest until 10:00-
18 Thrusters (115/80)
12 Bar Muscle Ups (Or 24 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (50s/35s)
9 Bar Muscle Ups (Or 18 Chest to Bar)
15 Thrusters (115/80)
(KG conv: 35/25 Thruster1, 52.5/35 Thruster2, 22.5/15 DBs)
* See the Large Class Option in the coach notes for partner variation *
Independence
18 Thrusters (65/45)
18 Chest to Bar
100ft Double Dumbbell Front Rack Carry (35s/25s)
15 Chest to Bar
15 Thrusters (65/45)
-Rest 2:00-
15 Thrusters (95/65)
9 Bar Muscle Ups (Or 18 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (35s/25s)
6 Bar Muscle Ups (Or 12 Chest to Bar)
12 Thrusters (95/65)
(KG conv: 30/20 Thruster1, 42.5/30 Thruster2, 15/10 DBs)
Liberty
20 Dumbbell Thrusters (light)
20 Ring Rows
100ft Double Dumbbell Front Rack Carry (light)
15 Ring Rows
15 Dumbbell Thrusters (light)
-Rest 2:00-
15 Dumbbell Thrusters (light)
15 Jumping Pull Ups
100ft Double Dumbbell Front Rack Carry (light)
12 Jumping Pull Ups
12 Dumbbell Thrusters (light)
Target time:
Workout 1: 3-4 minutes
Workout 2: 5-7 minutes
Time cap:
Workout 1: 5 minutes
Workout 2: 8 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Stick Sit Ups
Flutter Kicks
Around the Worlds
Isolateral DB Farmers Carry
