Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)
2. Strength
10 sets
3 Tempo Bench Press (60-70%)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
2 Push Ups + Renegade Row (each)
10ft Single Dumbbell Walking Lunge
Strength/Accessory
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
Workout
Nile Monitor (Time)
Freedom (RX’d)
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-
(KG conv: 22.5/15 DBs)
Independence
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-
(KG conv: 15/10 DBs)
Liberty
13-11-9-7-5
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-
Target time: 12-14:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
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.
Side Lying Rotations
Band Wrist Mobilization
Posterior Shoulder Smash
