Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
2. Workout Prep
2 sets: (each)
100m Row (build in pace)
10 Double Unders
Gymnastics
Bar Muscle Ups: Week 8 (AMRAP – Reps)
Testing Day! This is the final week in our bar muscle-up cycle.
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.
Liberty: Ring Rows
Reps do not need to be unbroken! Just as many as you can in 2 minutes.
Bar Muscle Ups – Continuing Homework (No Measure)
Continuing Homework:
For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:
Video to review: The 3 Most Underrated Bar Muscle Up Cues
Warm-up skills:
Week 1: The approach
Week 2: Landing tall with tension
Week 3: Tension is key
Week 4: Core to extremity
HOMEWORK:
Week 1: 3 rounds of 30 seconds of work/30 seconds of rest
Week 2: 4 rounds of 30 seconds of work/30 seconds of rest
Week 3: 3 rounds of 40 seconds of work/20 seconds of rest
Week 4: 4 rounds of 40 seconds of work/20 seconds of rest
Freedom: Max Bar Muscle Ups
Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups
Liberty: Max Ring Rows or Toe Assist Pull-Ups
Videos:
Toe Assist Pull-ups
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)
Workout
Gru & Dr. Nefario (Time)
Freedom (RX’d)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.
*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.
Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch
Liberty
3000/2400m Row*
-Partner moving onto rower must complete 35 single unders before rowing each time partners switch
Target time: 19-21 minutes
Time cap: 25 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Quardruped Forearm Stretch
1 Minute Calf Foam Rolling
1 Minute Calf & Big Toe 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.
Quardruped Forearm Stretch
Calf Foam Rolling
Calf & Big Toe Stretch
