Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
2x50ft Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)
2. Strength
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 190 lbs, not 200.
3. Workout Prep
2 sets:
5 Wall Balls
3 Toes to Bar
1x50ft Shuttle Run
Strength/Accessory
Back Squat
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Workout
“You got it, Dude!” (Time)
Freedom (RX’d)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Independence
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
6x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Target time: 12-14 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×8 Bretzel
2×10 Foam Roll Up Wall
1 Min Calf Foam Rolling
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.
Bretzel
Foam Roll Up Wall
Calf Foam Rolling
