Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Deadlifts (empty bar – build across sets)
5 Low Box Jumps
2. Strength
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
3. Workout Prep
1 set:
5 V-Ups
2 Box Jump Overs (20)
5 Toes to Bar
2 Box Jump Overs (20)
5 Abmat Sit Ups
Strength/Accessory
Deadlift
5 sets
3 Deadlift (75-80%)
-complete a set every 2:00-
Workout
Royals (Time)
Freedom (RX’d)
50 V-Ups
25 Box Jump Overs (20)
50 Toes to Bar
25 Box Jump Overs (20)
50 Abmat Sit Ups
Independence
40 V-Ups
20 Box Jump Overs (20)
40 Toes to Bar
20 Box Jump Overs (20)
40 Abmat Sit Ups
Liberty
25 Crunches
25 Box Step Ups (20/16)
25 Hanging Knee Raises
25 Box Step Ups (20/16)
25 Abmat Sit Ups
Target time: sub 13:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch 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.
Dorsiflexion Matrix
Foot Smash
Couch Stretch
