Mallard Crossfit – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar – build across sets)
2. Strength
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
3. Workout Prep
1 set:
5/4 Calorie Air Bike
2 Burpees
5/4 Calorie Air Bike
2 Line Facing Burpees
5/4 Calorie Air Bike
2 Burpee Broad Jump
Strength Accessory
Back Squat
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Workout
Clue (3 Rounds for time)
Freedom (RX’d)
30/24 Calorie Air Bike
30 Burpees
@7:00
25/20 Calorie Air Bike
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike
20 Burpee Broad Jump (4’/3’)
Independence
25/20 Calorie Air Bike
25 Burpees
@7:00
20/16 Calorie Air Bike
20 Line Facing Burpees
@14:00
15/12 Calorie Air Bike
15 Burpee Broad Jump (4’/3’)
Liberty
20/16 Calorie Air Bike
20 Up Downs
@7:00
18/15 Calorie Air Bike
18 Up Down Over Line
@14:00
16/13 Calorie Air Bike
16 Up Downs + Step Up
Target time each set: 3:30-4:15
Time cap each set: 5 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min QL Stretch
2x 10 Reverse Leg Raises (each side)
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.
QL Stretch
Reverse Leg Raises
