Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
10 Deadbugs
3 Front Squats (empty bar)
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
3 sets:
3 Front Squats (build in weight)
3 Toes to Bar
Workout
Candy Cane Wishes (Time)
Freedom (RX’d)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
(KG conv: 60/42.5 FS)
Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar
(KG conv: 52.5/35 FS)
Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises
Target time: 9-11 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3-4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Lying DB Hamstring Curl
Standing Barbell Calf Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Ring Lat Stretch
1 Minute Barbell Forearm Stretch
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.
Posterior Shoulder Smash
Ring Lat Stretch
Barbell Forearm Stretch
