Announcements
Mallard Team, Our next challenge begins on Monday, August 5th!
To see the challenge, look on the upper left of your app (it says CrossFit by default) bring down the menu and click Mayhem monthly Challenge.
August AMRAP Challenge: We will program a two-minute max effort AMRAP (as many reps/calories as possible) workout on Monday, Wednesday, and Friday of each week in August. You have to do them all on the day they are programmed to complete this challenge. If you can’t make it to the gym that day, a “from home” option will be provided.
Mallard Crossfit – CrossFit
Workout
Protector – Firefighters (Time)
Freedom (RX’d)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
(Or 30 Elevated Ring Rows)
Independence
For time:
25 Wall Ball (20/14)
40 Box Jump Overs (24/20)
25 Wall Ball (20/14)
40 GHD Sit Ups + 6in Riser (Or V-Ups)
25 Wall Ball (20/14)
4 Rope Climbs (Or 20 Elevated Ring Rows)
Liberty
For time:
20 Wall Ball Thrusters (light)
40 Box Step Ups (20/16)
30 Wall Ball Thrusters (light)
40 Sit Ups
30 Wall Ball Thrusters (light)
6 Lay-Stand-Lay Rope Climbs (Or 30 Ring Rows)
Target time: 12-14 minutes
Time cap: 20 minutes
Gymnastics
Strict Pull-ups: Week 2 (Checkmark)
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
20 Scorpion Kicks (each side)
2x 8 Bretzel
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf Foam Rolling
Scorpion Kicks
Bretzel
