Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
30-second Machine
5 Up Downs
10 Box Step Ups
5 Single Dumbbell Thrusters (each)
2. Workout Prep
2 sets:
4 Wall Balls
2 Burpee Box Jump Overs
Workout
This is Halloween (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10-20-30-40-50…
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)
(KG conv: 6/4 WB)
Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)
Target number of Rounds: Into the round of 50 Wall Balls
Minimum number of Rounds: Round of 40 Wall Balls
This is a repeat from October 30th. It’s the retest after our 8-week wall ball/burpee progression. Crush it!
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
GHD Hip Raise/Extension
Plate Front Raise
Supermans
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Pigeon Stretch Drops
15 Bootstrappers
1 Minute Calf & Big Toe 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.
Pigeon Stretch Drops
Bootstrappers
Calf & Big Toe Stretch
