Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)
2. Strength
2 sets x 2 Back Squats (90-95%)
-Complete a set every 3:00-
3. Workout Prep
2 set:
10 Double Unders
3 Shoulder to Overhead (build in weight)
Strength/Accessory
Back Squat
2 sets x 2 Back Squat (90-95%)
-Complete a set every 3:00-
Workout
Hot Cocoa (Time)
Freedom (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
(KG conv: 42.5/30 S2O)
Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)
(KG conv: 35/25 S2O)
Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)
Target time: 10-11 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 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra
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.
Shoulder Extension Bridges
Calf Foam Rolling
Cobra
