Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)
2. Strength
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
3. Workout Prep
2 sets:
20-second Calorie Row
5 Wall Balls
Strength/Accessory
Back Squat
Back Squat 10-5-5-5
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 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 athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).
Workout
Max Verstappen (2 Rounds for reps)
Freedom (RX’d)
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)
(KG conv: 9/6 WB)
Independence
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (14/10)
(KG conv: 6/4 WB)
Liberty
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Ball Thrusters (20/14)
(KG conv: 9/6 WB)
Target number of reps each set:
Calorie Row: 14/11 Calorie
Wall Balls: 15
Minimum number of reps before scaling:
Calorie Row: 11/9
Wall Balls: 12
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 15 Side Lying Rotations (each side)
2x 1 Min Calf Pumps
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.
Quad Foam Rolling
Side Lying Rotations
Calf Pumps
