Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Push Ups
*Build in weight
Strength/Accessory
Power Clean + Push Jerk
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Workout
“Have Mercy!” (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)
(KG conv: 15/10 DBs)
Liberty
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Dorsiflexion Matrix
1 Min Barbell Forearm 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.
Dorsiflexion Matrix
Barbell Forearm Stretch
Down Dog
