Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Bike
-into-
Hip Halo
-into-
7:00 AMRAP
6 Deadbugs
3 Inch Worms
3 Muscle Cleans
3 Back Squats
3 Squat Cleans
2. Strength
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
3. Workout Prep
3 sets:
5/4 Calorie Bike
2 Power Cleans
1 Front Squat
1 Squat Clean
-At the top of the second power clean go into the front squat, drop the bar and reset to complete the squat clean. Build in weight.
Strength/Accessory
Back Squat
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
Fort Worth, Texas (Time)
Freedom (RX’d)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)
(KG conv: 70/47.5)
Independence
24/20 Calorie Air Bike
20 Power Cleans (135/95)
24/20 Calorie Air Bike
15 Front Squats (135/95)
24/20 Calorie Air Bike
10 Squat Cleans (135/95)
(KG conv: 60/42.5)
Liberty
20/16 Calorie Air Bike
20 Dumbbell Power Cleans (light)
20/16 Calorie Air Bike
15 Dumbbell Front Squats (light)
20/16 Calorie Air Bike
10 DUmbbell Squat Cleans (light)
Target time: 11-13 minutes
Time cap: 16 minutes
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 (each side)
20x 90/90 Rotations
2x 1 Min Calf Pumps
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
90/90 Rotations
Calf Pumps
