Mallard Crossfit – CrossFit
Workout
Forrest (2 Rounds for time)
Freedom (RX’d)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
Independence
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-
Liberty
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
Gymnastics
Rope Climbs (Checkmark)
Strength Option – 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4… Rope Climbs
400 meter run
(continue to add one rope climb each round)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 10 Down Dog
1 Minute Posterior Hip Stretch
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
Down Dog
Posterior Hip Stretch
