Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
30-second Row
25ft Lizard Crawl
2 Snatch Grip Push Press (empty bar)
3 Ovehead Squats (empty bar)
2 Zombie Climbs (Or 5 Ring Rows)
2. Strength
5 sets x 2 Overhead Squats (Build in weight or stay)
-complete one set every 2:00-
3. Workout Prep
2 sets:
1 Rope Climb
3 Overhead Squats
5/4 Calorie Row
Strength/Accessory
Overhead Squat
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
Workout
Sourdough (3 Rounds for time)
Freedom (RX’d)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row
(KG conv: 42.5/30 OH Squats)
Independence
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row
(KG conv: 35/25 OH Squats)
Liberty
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row
Target time each set: 3:45-4:45 minutes
Time cap each set: 6 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Ring Lat Stretch
2x 10 Reverse Leg Raises (each side)
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.
Seated External Rotations
Ring Lat Stretch
Reverse Leg Raises
