Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
10 Cossack Squats
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
2. Strength
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
5 Wall Balls
2 Synchro Line Facing Burpees
Strength/Accessory
Back Squat
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
Workout
Fall Festivals (Time)
Freedom (RX’d)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees
(KG conv: 9/6 WB)
Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees
(KG conv: 6/4 WB)
Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs
Target time: 11-13 minutes
Time cap: 16 minutes
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
2x 8 Bretzel
1 Minute QL 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.
Posterior Shoulder Smash
Bretzel
QL Stretch
