Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Ski (or Row)
2. Workout Prep
1 set:
100m Run (85% of workout pace)
2 Burpee Box Jump Overs
5/4 Calorie Ski (at Workout Pace)
Workout
Iguana (5 Rounds for time)
Freedom (RX’d)
5 Sets:
100m Run (or 5x50ft Shuttle Run)
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski (OR Row)
-rest 1:1 between sets-
Independence
5 Sets:
100m Run (or 5x50ft Shuttle Run)
8 Burpee Box Jump Over (24/20)
12/10 Calorie Ski (OR Row)
-rest 1:1 between sets-
Liberty
5 Sets:
50m Run (or 3x50ft Shuttle Run)
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Ski (OR Row)
-rest 1:1 between sets-
Target time each set: 2:15-2:45 minutes
Time cap each set: 3:00
Gymnastics
Ring Muscle-ups / Strict Pull-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 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
15x Bootstrappers
1 Minute Ring Lat 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.
Dorsiflexion Matrix
Bootstrappers
Ring Lat Stretch
