Mallard Crossfit – CrossFit
Warm-up
Workout
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Roll and Reach
10 Cat/Cows
5 Deadlifts (empty bar)
5 Muscle Cleans + 5 Shoulder Press (empty bar)
5 Up Downs
2. Workout Prep
2 sets:
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
-build across sets-
4.40 Challenge Workout #3 (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (75/55)
40 Hang Power Cleans (75/55)
40 Shoulder to Overhead (75/55)
*Pick up where you left off after each set
(KG conv: 35/25)
Independence
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (65/45)
40 Hang Power Cleans (65/45)
40 Shoulder to Overhead (65/45)
-Pick up where you left off after each set
(KG conv: 30/20)
Liberty
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
20 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
20 Dumbbell Push Press (light)
-Pick up where you left off after each set
Target number of reps each set: 70+ Reps
Minimum number of reps before scaling: 50 reps
Target Total Rounds across all 4 sets: 3+ rounds
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3-4 rounds:
10 Band Pull Through @ moderate weight
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight (or Supermans)
-rest 30 seconds-
10 Single Leg DB Hip Thrust @ moderate weight
-rest 30 seconds-
15 Overhead Plate sit-ups
-rest 30 seconds-
7 Around the Worlds (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Band Pull Through
GHD Hip Raise
Supermans
Single Leg DB Hip Thrust
Around the Worlds
