Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
30-second Jump Rope (practice)
10 Ring Rows
5 Kip Swings
5 Turkish Sit Ups (each)
2. Workout Prep
2 sets:
5 Crossovers
2 Strict Pull Ups
Gymnastics
Bar Muscle Ups: Week 1 (AMRAP – Reps)
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
Workout
Breyer’s (6 Rounds for reps)
Freedom (RX’d)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
Independence
6 sets
1:30 AMRAP
35 Crossovers (Or 75 Single Unders)
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-
Liberty
6 sets
1:30 AMRAP
80 SIngle Unders
Max RIng Rows in remaining time
-1:30 rest between sets-
Target number of Reps each set: 10+ reps
Minimum number of Reps each set before scaling: 6 reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Crossover Symmetry Recovery
1 Minute Ring Lat Stretch
2x 30 Seconds Pigeon Stretch Drops
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.
Crossover Symmetry Recovery
Pigeon Stretch Drops
Ring Lat Stretch
