Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
:45 sec Bike Erg or Air Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push
25ft Sled Pull
2. Workout Prep
2 sets:
5/4 Calorie Bike Erg (build-in pace) or Air Bike
25ft Sandbag Carry (build-in weight)
25ft Sled Push (build-in weight)
Gymnastics
Handstand Hold Max Effort (Time)
Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.
Level 1: wall walk as high as you feel comfortable and hold the top position.
Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.
Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.
Level 4: max handstand hold on parallettes
Workout
Some Gave All (2 Rounds for reps)
Freedom (RX’d)
AMRAP 12:00
10-15-20-25….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))
Women Calories: 8-12-16-20…
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (90/45)(Or SIngle Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
(KG conv: 45/32.5 Sandbag, 24/16 KBs, 40/20 Sled, 15/10 DB)
Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep
Independence
AMRAP 12:00
5-10-15-20….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2×35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…
(KG conv: 32.5/22.5 Sandbag, 16/12 KBs, 30/10 Sled, 10/7 DB)
Liberty
AMRAP 12:00
4-8-12-16….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)
(KG conv: 22.5/15 Sandbag, 12/7 KBs, 20/empty Sled)
Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)
Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
