Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
10 Single Arm Dumbbell Bench (each)
10 Deadbugs
10 RIng Rows
3 Inch Worms
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
5 Dumbbell Bench (build in weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1 Bar Muscle Up
Workout
Imagination Land (Time)
Freedom (RX’d)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
(KG conv: 22.5/15 DBs)
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.
* Score is time after the 5 rounds are compete (before the muscle ups).
Independence
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners
(KG conv: 15/10 DBs)
Liberty
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Air Bike
-straight into-
3:00 AMRAP
Max Up Down + Jumping Pull Up in the remaining time between partners
Target time: 9-11 minutes
Time cap: 14 minutes
Imagination Land Part 2 (AMRAP – Reps)
3:00 AMRAP
Max Bar Muscle Ups
*This section is just for scoring the max reps in part 2.
Strength/Accessory
Mayhem Mini-Pump – Upper Body Posterior (Checkmark)
3-4 Rounds, time permitting
12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality
* 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.
Double DB Prone Row
Double Dumbbell Bent Over Row
Single Arm Dumbbell Kickback
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
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.
Band Biceps Stretch
Band Wrist Mobilization
Quad Foam Rolling
