Mallard Crossfit – CrossFit
Workout
Chips and Salsa (3 Rounds for time)
Freedom (RX’d)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
Independence
3 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups
10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-
Liberty
3 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Overall time cap: 24:00
Acccessory
Accessory (Weight)
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
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.
Posterior Shoulder Smash
Band Wrist Mobilization
Quad Foam Rolling
