Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
5 Deadlifts (empty bar-build across sets)
2. Strength
Build up to a Heavy Deadlift
12-15 minutes
3. Workout Prep
1 set:
5 Calorie Row
5 Thrusters
2 Burpee over Rower
Strength/Accessory
Deadlift
Build up to a Heavy Deadlift
12-15 minutes
Workout
“Gobble ‘til you wobble” (5 Rounds for time)
Freedom (RX’d)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower
(KG conv: 20/15 Thrusters)
Independence
5 sets: (Every 5:00)
10/8 Calorie Row
10 Thrusters (45/35)
10/8 Calorie Row
8 Burpee over Rower
(KG conv: 20/15 Thrusters)
Liberty
5 sets: (Every 5:00)
8/7 Calorie Row
10 Dumbbell Thrusters (light)
8/7 Calorie Row
8 Up Downs
Target time each set: 2:20-2:45
Time cap each set: 3:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
4 x 5 Quad Foam Rolling (each leg)
2 x 8 Bretzel
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.
Calf & Big Toe Stretch
Bretzel
Quad Foam Rolling
