Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
50m Jog
3 Inch Worms
10-second Handstand Hold
10 Banded Pass-throughs
2. Workout Prep
2 sets:
50m Run (build in pace)
1 Wall Walk
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 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.
Barbell Romanian Deadlift
Single Leg Calf Raise
Workout
“Lightbulb!” (AMRAP – Reps)
Freedom (RX’d)
15:00 AMRAP
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)
Independence
15:00 AMRAP
200m Run
1-1-2-2-3-3. . .
Wall Walks
Liberty
15:00 AMRAP
200m Run
25-50-75-100ft. . .
Bear Crawl
Target number of Reps: 68+ reps (Through the round of 8 Wall Walks)
Minimum number of Reps before scaling: 45 reps (through the round of 6 Wall Walks)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1-2 Minutes Squat Rack Pec Minor
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.
QL Stretch
Squat Rack Pec Minor
