Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row (build in pace)
-into-
6:00 AMRAP
5 Kip Swings
5 Hanging Knee Raises
8 Dumbbell Snatches (light)
4 Inch Worms
2. Workout Prep
2 sets:
5/ Calorie Row
4 Hang Dumbbell Snatch (build in weight)
3 Toes to Bar
Workout
Taco (Time)
Freedom (RX’d)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row
(KG conv: 22.5/15 DB)
Independence
40/32 Calorie Row
40 Hang Dumbbell Snatch (35/25)
30 Toes to Bar
40 Hang Dumbbell Snatch (35/25)
40/32 Calorie Row
(KG conv: 15/10 DB)
Liberty
30/24 Calorie Row
30 Hang Dumbbell Snatch (light)
20 Hanging Knee Raises
30 Hang Dumbbell Snatch (light)
30/24 Calorie Row
Target time: 12-14 minutes
Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Strict Press
Plate Front Raise
Barbell Drag Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
10 Wall Jefferson Curls
2x 45 Seconds Ring Tricep 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.
Bench Stretch for Lats
Wall Jefferson Curls
Ring Tricep Stretch
