Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Kip Swings
25ft Lizard Crawl
25ft Walking Lunge
2. Workout Prep
2 sets:
10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight)
4 Toes to Bar
Gymnastics Test
Strict Pull-up Test (Checkmark)
Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up
Scoring: note your level and score achieved.
Workout
Denver Nuggets (Time)
Freedom (RX’d)
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
10 Toes To Bar
(KG conv: 22.5/15 DB)
*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.
Independence
In 3:00 (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25)
6 Toes To Bar
(KG conv: 15/10 DB)
Liberty
In 3:00 (15:00/5 round cap)
2 rounds
10 Single Arm Dumbbell Box Step Up (light) (20)
10 Hanging Knee Raises
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
20 90/90 Rotations
2x :30 Hip Internal Rotations
1 Min Couch Stretch
