Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Bike
-into-
8:00 AMRAP
10 Cossack Squats
4 Box Step Ups
4 Box Jumps
4 Dumbbell Squats (light)
4 Dumbbell Strict Press (light)
2 Up Downs
2. Workout Prep
2 sets:
4 Dumbbell Squats
4 Box Jumps
4 Dumbbell Shoulder to Overhead
2 Burpee Over Dumbbell
Workout
Pita (2 Rounds for reps)
Freedom (RX’d)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
(KG conv: 22.5/15 DBs)
Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-
(KG conv: 15/10 DBs)
Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-
Target number of Reps each set: 70+ reps (3.5 rounds)
Minimum number of Reps before scaling: 55 reps (2.5+ rounds)
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.)
20x 90/90 Rotations
1 Minute Calf & Big Toe Stretch
15x Bootstrappers
2x 10 Foam Roll Up Wall
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.
90/90 Rotations
Calf & Big Toe Stretch
Bootstrappers
Foam Roll Up Wall
