Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build in weight)
Workout
Track and Field (2 Rounds for time)
Freedom (RX’d)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (70/50)
75 yard sprint
75 yard Any Object Carry (70/50)
100 yard sprint
(KG: 32.5/22.5 Object)
Independence
For time:
1200m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (50/35)
75 yard sprint
75 yard Any Object Carry (50/35)
100 yard sprint
(KG: 22.5/15 Object)
Liberty
For time:
800m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (light)
75 yard sprint
75 yard Any Object Carry (light)
100 yard sprint
Target time:
Workout 1: 6-8 minutes
Workout 2: 1:45-2:30
Time cap:
Workout 1: 10 minutes
Workout 2: 3 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges
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.
Quad Foam Rolling
Forearm Smash
Shoulder Extension Bridges
