Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
5 Up Downs
10 Single Arm Dumbbell Bench (each)
10 Walking Lunges
5 Sit Ups
2. Strength
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00
3. Workout Prep
1 set:
3 Burpees
3 Sit Ups
6 Walking Lunge Steps
Strength/Accessory
Pause Bench Press
*2-3 second pause at the bottom*
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
in 15:00
Workout
Baklava (4 Rounds for reps)
Freedom (RX’d)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Independence
No Change to Workout
Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest
Target number of reps each set: 80+ reps (total)
Minimum number of reps before scaling: 50 reps (total)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
15x Bootstrappers
1 Minute Cat Cow
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.
Calf Foam Rolling
Bootstrappers
Cat Cow
