Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
30 Single Unders
10 Cossack Squats
10 Lunges (in place)
5 Hand Release Push Ups
5 Back Squats (build in weight)
2. Strength
“Shock Method”
3-4 sets:
6 Back Squat (Heavy)
12 Dumbbell Front Rack Lunges (Total/In place)
25 Jumping Air Squats
-Rest 2:00 to 2:30 between sets-
3. Workout Prep
2 sets
10 Double Unders
5 Push Ups
Strength/Accessory
Shock Method (Squat) (Weight)
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
Workout
‘Tis the Season (5 Rounds for time)
Freedom (RX’d)
5 sets
100 Double Unders
25 Push Ups
– Rest 1:00 between sets –
Independence
5 sets
75 Double Unders
20 Push Ups
-Rest 1:00 between sets-
Liberty
5 sets
75 Single Unders
15 Bar Push Ups
-Rest 1:00 between sets-
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Overall time cap: 16:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
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.
Calf Foam Rolling
Pec Stretch
