Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
10 Roll and Reach
10 Walking Lunge Steps
2. Workout Prep
1 set:
30-second Row (at workout pace)
10 Single Unders
5 Strict Sit Ups
10 Double Unders
5 V-Ups
5 Crossover Singles
5 Sit Ups
Workout
Glendalough (Time)
Freedom (RX’d)
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
Independence
1750/1500m Row
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups
Liberty
1500/1300m Row
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups
Target time: 15-17:00
Time cap: 22:00
Strength/Accessory
Accessory (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
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 (each arm)
2x 10 Seated External Rotations (each arm)
4x 5 Quad Foam Rolling (each leg)
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
Seated External Rotations
Quad Foam Rolling
