Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-
3. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
3 Hang Squat Cleans (build in weight)
Strength/Accessory
Deadlift
6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-
Workout
Häagen-Dazs (Time)
Freedom (RX’d)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)
(KG conv: 35/25 HSC)
Independence
21-15-9-6
Calorie Row (women 16-12-8-4)
Hang Squat Cleans (65/45)
(KG conv: 30/20 HSC)
Liberty
12-10-8-6
Calorie Row (women 10-8-6-4)
Hang Dumbbell Squat Cleans (light)
Target time: 8-10 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
20x 90/90 Rotations
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.
Reverse Leg Raises
90/90 Rotations
