Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
8:00 AMRAP
10 Deadbug Bugs
10 Roll and Reach
5 Inch Worms
5 Deadlifts (empty bar-build across sets)
20 Single Unders
2. Strength
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
3. Workout Prep
1 set:
10 Double Unders
1 Wall Walk
Strength/Accessory
Deadlift
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 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
Stockyards Rodeo (Time)
Freedom (RX’d)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Independence
50-40-30-20-10-20-30-40-50
Double Unders
4-3-2-1-1-1-2-3-4
Wall Walks
Liberty
50-40-30-20-10-20-30-40-50
Single Unders
5-4-3-2-1-2-3-4-5
Inchworms
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
10 Wall Jefferson Curls
2x 1 Min Pec 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.
Side Lying Rotations
Wall Jefferson Curls
Pec Stretch
