Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
10 Ring Rows
2. Strength
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
-complete each set unbroken-
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
Strength/Accessory
Power Clean + Push Jerk
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
Workout
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Freedom (RX’d)
12:00 AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
– Repeat from Jan 27, 2023
(KG conv: 9/6 WB)
Independence
12:00 AMRAP
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups
(KG Conv WB: 6/4)
Liberty
12:00 AMRAP
100 Wall Ball Thrusters (light)
100 Single Unders
10 Burpee Pull Ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Tricep Stretch
1 Minute Band Biceps Stretch
2x 10 Down Dog
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.
Band Tricep Stretch
Band Biceps Stretch
Down Dog
