Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row
10 Heel Toe Rocks
10 Alternating V-Ups
10 Roll and Reach
10 Banded Good Mornings
2. Workout Prep
1 set:
100m Row (at workout pace)
4 Sit Ups
2 V-Ups
Workout
Alright, Alright, Alright (AMRAP – Rounds and Reps)
Freedom (RX’d)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
Independence
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups
Liberty
18:00 AMRAP
300/250m Row
15 Sit Ups
150/125m Row
15 Crunches
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Strength/Accessory
Mayhem Mini-Pump – Legs and Glutes (Checkmark)
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Dumbbell Cossack Squat
Weighted Hip Thrusts
Supermans
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Foot Smash
1 Minute Band Wrist Mobilization
1 Minute Quardruped 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.
Foot Smash
Band Wrist Mobilization
Quardruped Forearm Stretch
