Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
10:00 AMRAP
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10ft Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10ft Handstand Walk
Workout
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Freedom (RX’d)
For time
200ft Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step Up (50/35) (24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
(KG Conv 22.5/15)
* Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put your overall time in your score comments.
Independence
For time
200ft Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step Ups (35/25)(20/16)
35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups
100ft Handstand Walk OR 200ft Bear Crawl
(KG Conv 15/10)
Liberty
For time
200ft Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200ft Bear Crawl
Target time: 13-15 minutes
Time cap: 18 minutes
Strength/Accessory
Turkish Get Up
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Calf & Big Toe 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.
Forearm Smash
Calf & Big Toe Stretch
