Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Air Bike
3:00 Run
-into-
2 Sets:
5/4 Calorie Air Bike (build in pace)
50m Run (build in pace)
10 Walking Lunge Steps
5 Pike Push Ups
2. Workout Prep
After the warm-up, athletes should be good to go.
Gymnastics
Strict Handstand Push-ups: Week 6 (AMRAP – Reps)
This is the final week of our strict handstand push-up gymnastic strength cycle. It’s retest day!
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
**********
Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: bit.ly/3zMW7cA
Videos:
Coaching tips for strict handstand push-ups
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push-ups
Workout
“The simple bare necessities” (8 Rounds for time)
Freedom (RX’d)
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run
Independence
Every 3:00 (8 sets)
Odd Sets: 16/14 Calorie Air Bike
Even Sets: 200m Run
Liberty
Every 3:00 (8 sets)
Odd Sets: 12/10 Calorie Air Bike
Even Sets: 150m Run
Target time each set: Sub 60 seconds
Time cap each set: 90 seconds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
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.
Quad Foam Rolling
Reverse Leg Raises
