Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog Transitions
5 Single Dumbbell Deadlifts (each side)
5 Double Dumbbell Hang Snatches (Light)
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
4 Double Dumbbell Snatch (build in weight)
Gymnastics
Bar Muscle Ups: Week 4 (2 Rounds for reps)
Warm-up skill work: Tension is key – bit.ly/3AcFh7p
– Then –
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Rocks
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Workout
Big Daddy (5 Rounds for reps)
Freedom (RX’d)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 15/10 DBs)
Independence
5 sets
1:30 AMRAP
16/13 Calorie Air Bike
Max Double Dumbbell Snatch (25s/15s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 10/7.5 DBs)
Liberty
5 sets
1:30 AMRAP
12/10 Calorie Air Bike
Max Kettlebell Swings (light) in Remaining time
-Rest 2:30 between sets-
Target Reps each set: 15+ Reps
Minimum number of Reps each set: 10 Reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
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.
Seated Biceps Stretch
Barbell Forearm Stretch
Cat Cow
