Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in weight)
2. Strength
Back Squat
10@55%
5@65%
5@75%
5+@85%
3. Workout Prep
2 sets:
5/4 Calorie Row (at workout pace)
2 Strict Handstand Push Ups
4 Dumbbell Box Step Ups (build in weight and height)
Strength/Accessory
Back Squat
Back Squat
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
Heroes (AMRAP – Rounds and Reps)
Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)
(KG conv: 15/10 DBs)
Independence
14:00 AMRAP
12/10 Calorie Row
7 Handstand Push Ups
14 Dumbbell Step Ups (25s/15s) (20in box)
(KG conv: 10/7.5 DBs)
Liberty
14:00 AMRAP
10/9 Calorie Row
7 Push Ups
10 Single Dumbbell Step Ups (light) (20in box)
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
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 10 Seated External Rotations (each side)
20 Scorpion Kicks (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.
Ring Bicep Stretch
Seated External Rotations
Scorpion Kicks
