Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
45-second Air Bike
5 Inch Worms
3 Broad Jump + Vertical Jump
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (At workout pace)
2 Burpees Over 12″ block (or makeshift 12” structure)
Workout
Firestorm (Time)
Freedom (RX’d)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12″ block (or makeshift 12” structure)
Independence
3 rounds
12/10 Calorie Air Bike
11 Bar Facing Burpees
Liberty
3 rounds
10/8 Calorie Air Bike
8 Up Downs
Target time: Sub 4 minutes
Time cap: 7 minutes
Gymnastics
Strict Handstand Push-ups: Week 4 (AMRAP – Reps)
Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]
Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up
From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.
Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push Up
Wall Walks Cues & Scaling
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling
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.
Reverse Leg Raises
Foam Roll Up Wall
Calf Foam Rolling
