Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
7 sets x 5 Power Cleans and Jerks (every 1:45) + 5-10lbs from previous week
3. Workout Prep
2 sets:
2x50ft Shuttle Run
5 GHD’s
5 Sit Ups
Strength/Accessory
Power Clean + Push Jerk
7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Workout
Alfalfa and Darla (Time)
Freedom (RX’d)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
50 Abmat Sit ups
10x50ft Shuttle Runs
35 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
Liberty
25 Abmat Sit ups
10x50ft Shuttle Runs
25 Crunches
10x50ft Shuttle Run
25 Abmat Sit Ups
10x50ft Shuttle Run
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
2x 1 Min Ring Bicep Stretch
2x 45 Seconds Ring Tricep 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.
Shoulder Extension Bridges
Ring Bicep Stretch
Ring Tricep Stretch
