Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up + Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
5 Muscle Clean (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Alternating V-Ups
2. Strength
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
Strength/Accessory
Thruster
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.
Workout
Anti-Gravity Serum (Time)
Freedom (RX’d)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Independence
27-21-15
Wall Balls (14/10)
15-12-9
Burpee Box Jump Overs (20/16)
-rest 3:00-
21-15-9
Wall Balls (14/10)
12-9-6
Burpee Box Jump Overs (20/16)
-rest 2:00-
15-12-9
Wall Balls (14/10)
9-6-3
Burpee Box Jump Overs (20/16)
(KG conv: 6/4 WB)
Liberty
3 sets
15-12-9
Wall Ball Thrusters (light)
9-6-3
Up Down Box Step Up (20/16)
-rest 3:00 between sets-
Target time/cap:
Set 1: target sub 5 minutes, cap 6 minutes
Set 2: target sub 4 minutes, cap 5 minutes
Set 3: target 3-4 minutes, cap 4 minutes.
Overall target time: sub 18 (clock time)
Overall time cap: 20 minutes (clock time)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
15 Bootstrappers
1 Minute Posterior Hip 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.
Bretzel
Bootstrappers
Posterior Hip Stretch
