Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
5 Kip Swings
10 Ring Rows
10 Banded Pass Throughs
5 Muscle Snatch (PVC- empty bar)
5 Snatch Push Press (PVC- empty bar)
5 Overhead Squats (PVC- empty bar)
2. Workout Prep
3 sets:
1 Bar Muscle Ups
3 Overhead Squats (build in weight)
Workout
Battleship (Time)
Freedom (RX’d)
7 Rounds
3 Bar Muscle Ups (Or 7 Chest to Bar)
7 Overhead Squats (135/95)
(KG conv: 60/42.5)
* The Overhead Squats are from the ground, not rack.
Independence
7 Rounds
2 Bar Muscle Ups (Or 5 Chest to Bar)
7 Overhead Squats (115/80)
(KG conv: 52.5/35)
Liberty
7 Rounds
7 Jumping Pull Ups
7 Dumbbell Front Squats (light)
Target time: 5:30-7 minutes
Time cap: 10 minutes
Strength/Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
4 Rounds
10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min between rounds-
DB Stepback Lunges
GHD Nordic Hamstring Curl
Single Leg Calf Raise
Dumbbell Hamstring Curl
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Foam Roller Hip Internal Rotations
2x 10 Down Dog
1 Min Quardruped Forearm 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.
Foam Roller Hip Internal Rotations
Down Dog
Quardruped Forearm Stretch
