Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
30 seconds Single Unders or 30 Plate Hops
10 Suitcase Deadlifts (each)
4 Up Downs
4 Box Step Up
2. Workout Prep
– With Team –
3 sets (Increase weight/height each set)
100m Run
30 seconds Run (workout pace)
2 Burpee Box Get Overs (practice technique)
1 Sandbag Clean
Workout
Great Dividing Range (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)
5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)
(KG conv: 70/45 SB, 83/56 PC)
Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP
Independence
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (100/70) or Power Cleans (125/85)
4 Burpee Box Get Overs (42/36) (or 6 Burpee Box Get Overs (30/24))
Partner 3: Rest
(KG conv: 45/32.5 SB, 56/38 PC)
Liberty
25 Minute AMRAP
Partner 1: 300m Run
Partner 2: AMRAP
8 Dumbbell Cleans (light)
6 Up Downs + Box Step Up
Partner 3: Rest
Target number of Rounds: 20 rounds + (total)
Minimum number Rounds before scaling: 16 rounds
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Goblet Squats @ moderate weight – maintain quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7 (Or 10 Dumbbell Split Lunge, each)
15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
