Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Single Arm Dumbbell Bench (light-each side)
5 Goblet Squats (light)
30-second Row
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Goblet Squats (build in weight)
100m Row
Workout
Cowtown Coliseum (4 Rounds for distance)
Freedom (RX’d)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count
(KG conv: 42.5/30 BP, 24/16 KB)
Independence
4 sets
2:30 AMRAP
20 Bench Press (75/55)
20 Kettlebell Goblet Squats (35/26)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count
(KG conv: 35/25 BP, 16/12 KB)
Liberty
4 sets
2:30 AMRAP
15 Dumbbell Bench Press (light)
15 Kettlebell Goblet Squats (light)
Max meter Row in remaining time
Rest 2:30 between sets
Rollover meters count
Target number of meters each set: 200/150+ (800/600m+ Total)
Minimum number of meters before scaling: 150/100 (600/400m Total)
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank
*Rest 2 minutes between rounds
Kettlebell Side Bend
Face Up Chinese Plank
Dip-Supported Leg raise *Use boxes,parallettes, or rings if needed
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
1 Min Dorsiflexion Matrix
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.
Ring Bicep Stretch
Ring Tricep Stretch
Dorsiflexion Matrix
