Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
Strength/Accessory
Deadstop Deadlift
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
Workout
The Challenge (AMRAP – Reps)
Freedom (RX’d)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
(KG conv: 15/10 DBs)
Independence
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells
(KG conv: 15/10 DBs)
Liberty
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (light)
Max Up Downs
Target number of Reps each set: 4+ (40+ total)
Minimum number of Reps each set before scaling: 3
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Calf & Big Toe 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.
Barbell Forearm Stretch
Calf & Big Toe Stretch
