Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
25m Lizard Crawl
10 Cossack Squats
5 Back Squats (empty bar-build across sets)
5 Pike Push Ups
8 Box Step Ups
8 Ring Rows
2. Strength
Back Squat for load:
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
3. Workout Prep
2 sets:
2 Handstand Push Ups
2 Box Jumps (build-in height)
3 Chest to Bar
4 Wall Balls (build-in weight)
Strength/Accessory
Back Squat
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
Frog Man (AMRAP – Rounds and Reps)
Freedom (RX’d)
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
Independence
14:00 AMRAP
5 Handstand Push Ups
5 Box Jumps (24/20)
5 Chest to Bar Pull Ups
10 Wall Balls (20/14)
Liberty
14:00 AMRAP
7 Push Ups
7 Box Jumps (20/16)
7 Ring Rows
10 Wall Ball Thrusters (light)
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Foam Roll Up Wall
2x 30 Seconds Pigeon Stretch Drops
1 Min Calf Foam Rolling
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.
Foam Roll Up Wall
Pigeon Stretch Drops
Calf Foam Rolling
