Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
2. Strength
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00
3. Workout Prep
2 sets:
3 GHDs
3 Wall Balls
3 Toes to Bar
2 Box Jumps (build in height)
Strength/Accessory
Deadstop Deadlift
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)
in 15:00
Workout
Gyros (Time)
Freedom (RX’d)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
(KG conv: 9/6 WB)
Independence
30 GHDs + 6in Riser (or V-Ups)
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 GHDs + 6in Riser (or V-Ups)
(KG conv: 6/4 WB)
Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups
Target time: 11-13 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm 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.
Couch Stretch
Reverse Leg Raises
Barbell Forearm Stretch
