Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
10:00 AMRAP
10 Walking Lunge Steps + Torso Twist
10 Shoulder Taps (plank)
10-second Handstand Hold
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
1 Wall Walk
3 Toes to Bar
Pumpernickel (Time)
Freedom (RX’d)
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
* The dumbbell can be held on the shoulders, in the “front rack,” or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.
Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
4 Wall Walks (OR 40ft Handstand Walk)
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
8 Wall Walks (OR 80ft Handstand Walk)
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
For Time:
100ft Walking Lunge
5 Inchworms
20 Hanging Knee Raises
100ft Walking Lunge
10 Inchworms
40 hanging Knee Raises
100ft Walking Lunge
Target time: 12-14 minutes
Time cap: 18 minutes
Strength/Accessory
Heavy Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Barbell Forearm Stretch
2×30 seconds Pigeon Stretch Drops
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.
Posterior Shoulder Smash
Barbell Forearm Stretch
Pigeon Stretch Drops
