Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
7:00 AMRAP
5 Roll and Reach
3 Inchworms
3 Muscle Cleans + Shoulder Press
2 Hang Power Cleans + Push Press
1 Power Clean + Push Jerk
(empty bar)
2. Strength
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work)
3. Workout Prep
2 sets:
3 GHDs
2 Box Jump Overs
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work)
Jerk Balance
Jerk Balance 3×3
3×3 Jerk Balance (Light, skill work)
3×3 Jerk Balance (Light, skill work)
Workout
Talladega Nights (Time)
Freedom (RX’d)
40-30-20
GHDs (Or V-Ups)
Box Jump Overs (20)
Independence
30-20-10
GHDs (Or V-Ups)
Box Jump Overs
Liberty
30-20-10
Sit Ups
Box Step Ups (20)
Target time: 8:00-10:00
Time cap: 14:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
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.
Couch Stretch
Bench Stretch for Lats
