Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows
2. Workout Prep
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell Snatches (build in weight)
Workout
Dickies Triplet (Time)
Freedom (RX’d)
5 Rounds
175m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)
(KG: 32.5/22.5 DB)
Independence
5 Rounds
175m Run
10 Toes to Bar
8 Alternating Dumbbell Snatch (50/35)
(KG: 22.5/15 DB)
Liberty
5 Rounds
150m Run
12 Hanging Knee Raises
8 Alternating Dumbbell Snatch (light)
Target time: 8-10 minutes
Time cap: 12 minutes
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
2x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists
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
Ring Tricep Stretch
Supine Twists
