Mallard Crossfit – CrossFit
Workout
Manark (Time)
Freedom (RX’d)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
5x50ft Shuttle Runs
10 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
6x50ft Shuttle Runs
12 Box Jump Overs (24/20)
24 Kettlebell Swings (35/26)
7x50ft Shuttle Runs
14 Box Jump Overs (24/20)
28 Kettlebell Swings (35/26)
8x50ft Shuttle Runs
16 Box Jump Overs (24/20)
32 Kettlebell Swings (35/26)
Liberty
4 Rounds
4x50ft Shuttle Runs
8 Box Step Ups (20)
16 Russian Kettlebell Swings (light)
Target time: 14-16:00
Time cap: 20:00
Strength/Accessory
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix
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.
Quad Foam Rolling
Reverse Leg Raises
Dorsiflexion Matrix
