Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups
2. Strength
10-12 Minutes Heavy Single Back Squat
3. Workout Prep
1 set:
3 Back Squats
3 Push Ups
Strength Accessory
Back Squat
Build up to a Heavy Back Squat
10-12 minutes
Workout
Quesadilla (AMRAP – Rounds and Reps)
Freedom (RX’d)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.
(KG conv: 60/42.5)
Independence
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (115/80)
8 Push Ups after each set
(KG conv: 52.5/35)
Liberty
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Dumbbell Squats (light)
6 Bar Push Ups after each set
Target Rounds: complete the round of 10 Back Squats
Minimum Round before scaling: into the round of 8
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
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL 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 Hips
Posterior Shoulder Smash
QL Stretch
