Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (10-12 minutes)
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
5 Muscle Snatch (PVC-Empty bar)
5 Overhead Squats (PVC-Empty bar)
2. Workout Prep
3 sets:
100m Run (build-in pace)
3 Overhead Squats (empty bar-build across sets)
Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Freedom (RX’d)
5 rounds
400m Run
15 Overhead Squats (95/65)
(KG conv: 42.5/30)
Independence
5 Rounds
400m Run
15 Overhead Squats (75/55)
(KG conv: 35/25)
Liberty
5 Rounds
300m Run
15 Dumbbell Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Strength/Accessory
Strict Pull-ups: Week 4 (Checkmark)
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises
2x 10 Seated External Rotations
2x 10 Bootstrappers
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.
Reverse Leg Raises
Seated External Rotations Shoulders
Bootstrappers
