Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights) (or DB Deadlifts)
4 Box Step Ups
6 Up Downs
-Adjust so athletes finish under 50 seconds
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each) (or DB Front Rack Carry)
5/4 Calorie Row (each)
10ft Synchro Walking Lunge
Workout
“Turkey & Touchdowns” (AMRAP – Rounds and Reps)
Freedom (RX’d)
Teams of 2
AMRAP 30 Minutes
300ft Sandbag Carry (100/70) (Or Dumbbell Front Rack Carry 50s/35s)
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
(KG conv: 45/32.5 SB, 22.5/15 DBs)
Independence
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (70/50) (Or Dumbbell Front Rack Carry 35s/25s)
40/32 Calorie Air Bike
300’ Synchro Lunge Walk
(KG conv: 32.5/22.5 SB, 15/10 DBs)
Liberty
Teams of 2
AMRAP 30 Minutes
200’ Dumbbell Front Rack Carry (light)
30/24 Calorie Air Bike
20’ Synchro Box Step Ups (20)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Minute Supine Twists
2×10 Seated External Rotations
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.
Bootstrappers
Supine Twists
Seated External Rotations
