Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
2. Workout Prep
-With Partner-
2 Sets:
5/4 Calorie Air Bike (practice transitions)
2 Synchro Burpees
Workout
343 (Time)
Freedom (RX’d)
Teams of 2:
343/275 Calorie Air Bike
– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Independence
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
Liberty
Teams of 2:
200/170 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs
Target time: 25-27 minutes
Time cap: 32 minutes
Strength Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
Double Dumbbell Hammer Curls
Barbell Skull Crushers
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
45 Sec Supine Twists
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 Bicep Stretch
Ring Tricep Stretch
Supine Twists
