Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
10 Double Unders
Gymnastics
Bar Muscle Ups: Week 6 (4 Rounds for reps)
Warm-up skill work: review common faults shown in this video – bit.ly/48MUKaT
– Then, 8-minute EMOM:
Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position
Liberty:
Even MInute: 9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups
Score is reps of the Even Minute movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Hold
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Sit Ups
Workout
Baby Park (3 Rounds for time)
Freedom (RX’d)
3 sets (Every 7:00)
15-12-9
Calorie Air Bike (women: 12-10-8)
60-48-36
Double Unders
Independence
3 sets (Every 7:00)
12-10-8
Calorie Air Bike (women: 10-8-6)
48-40-32
Double Unders
Liberty
3 sets (Every 7:00)
10-8-6
Calorie Air Bike (women: 9-7-5)
40-32-24
Single Unders
Target time each set: 4-5 minutes
Time cap each set: 5:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling
1 Minute Dorsiflexion Matrix
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.
Quad Foam Rolling
Dorsiflexion Matrix
