Mallard Crossfit – CrossFit
Gymnastics
Ring Dips (Checkmark)
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Workout
Aerosmith (Time)
Freedom (RX’d)
15/12 Calorie Air Bike/Ski or 25/20 Row
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike/Ski or 50/40 Row
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike/Ski or 75/60 Row
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike/Ski or 100/80 Row
Independence
12/10 Calorie Air Bike/Ski or 20/16 Row
20 GHDs (Or V-Ups)
24/20 Calorie Air Bike/Ski or 40/32 Row
20 GHDs (Or V-Ups)
36/30 Calorie Air Bike/Ski or 60/48 Row
20 GHDs (Or V-Ups)
48/40 Calorie Air Bike/Ski or 80/64 Row
Liberty
10/8 Calorie Air Bike
25 Sit Ups
20/16 Calorie Air Bike
25 Sit Ups
30/24 Calorie Air Bike
25 Sit Ups
40/32 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 20:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch 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.
Ring Lat Stretch
Ring Bicep Stretch
Couch Stretch
