Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
5 Back Squats (build across sets)
5 Single Arm Dumbbell Bench Press (each)
2. Strength
Build up to a Heavy Back Squat
12-15 minutes
3. Workout Prep
2 sets
10 Double Unders
5 Bench Press (build in weight)
Strength/Accessory
Back Squat
Build up to a Heavy Back Squat
12-15 minutes
Workout
“Grateful. Thankful. Blessed” (5 Rounds for time)
Freedom (RX’d)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)
(KG conv: 70/42.5 BP)
Independence
Every 3:00 (5 sets)
60 Double Unders
10 Bench Press (135/85)
(KG conv: 60/37.5 BP)
Liberty
Every 3:00 (5 sets)
60 Single Unders
10 Dumbbell Bench Press (light)
Target time each set: 1:10-1:30
Time cap each set: 2:00
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
1 Minute Forearm Smash
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
Forearm Smash
