Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
2. Workout Prep
2 sets:
5 Wall Balls
3 Box Jumps
5 GHDs
1 Rope Climb, half way (or 5 Elevated Ring Rings)
Workout
Protector – Firefighters (Time)
Freedom (RX’d)
For time:
30 Wall Ball (20/14)
50 Box Jump Overs (24/20)
30 Wall Ball (20/14)
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball (20/14)
6 Rope Climbs
(Or 30 Elevated Ring Rows)
(KG conv: 9/6 WB)
Independence
For time:
25 Wall Ball (20/14)
40 Box Jump Overs (24/20)
25 Wall Ball (20/14)
40 GHD Sit Ups + 6in Riser (Or V-Ups)
25 Wall Ball (20/14)
4 Rope Climbs (Or 20 Elevated Ring Rows)
(KG conv: 9/6 WB)
Liberty
For time:
20 Wall Ball Thrusters (light)
40 Box Step Ups (20/16)
30 Wall Ball Thrusters (light)
40 Sit Ups
30 Wall Ball Thrusters (light)
6 Lay-Stand-Lay Rope Climbs (Or 30 Ring Rows)
Target time: 12-14 minutes
Time cap: 20 minutes
Gymnastics
Strict Pull-ups: Week 2 (Checkmark)
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
20 Scorpion Kicks (each side)
2x 8 Bretzel
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
Scorpion Kicks
Bretzel
