Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean + 3 Push Jerks (empty bar)
2. Workout Prep
3 sets:
4 Wall Balls
3 Toes to Bar
2 Clean and Jerks (build in weight)
Workout
Galway (2 Rounds for time)
Freedom (RX’d)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)
(KG conv: 9/6 WB, 60/42.5 CJ)
Independence
Every 12:00 (2 sets)
3 rounds
20 Wall Balls (14/10)
10 Toes to Bar
5 Clean and Jerks (115/85)
(KG conv: 6/4 WB, 52.5/37.5 CJ)
Liberty
Every 12:00 (2 sets)
3 rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
5 Dumbbell Clean and Jerks (light)
Target time each set: 5-7:00
Time cap each set: 9:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Elevated Toe Double DB Romanian Deadlift
DB Box Step Ups
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 30 Second Pigeon Stretch Drops
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
Pigeon Stretch Drops
