Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 sets
1:00 Bike (easy pace)
1:00 Shuttle Run (light)
-build in pace and note how many calories/shuttle runs are completed in a minute-
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
Workout
Jane Porter (3 Rounds for reps)
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
– Each shuttle run rep is 25 feet down + 25 feet back.
Independence
No Change
Liberty
No Change
* Target number of reps each set: 45/36 + reps
* Minimum number of reps before scaling: NONE
Gymnastics
Strict Handstand Push-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest
Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
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.
Couch Stretch
Bootstrappers
