Mallard Crossfit – CrossFit
Strength/Accessory
Pause Deadlift (Weightlifting Variable Reps & Sets)
Every 2:00 x 5 sets
3 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65%
Workout
Lumen Field (Time)
FREEDOM (RX):
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)
I NDEPENDENCE (Intermediate):
5 rounds
10 Deadlift (225/155)
15 Push Ups
LIBERTY (Beginner):
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
10 Split Stance Landmine Bent Over Row (each side) @ RPE 7
10 Standing Landmine Twist @ RPE 7
-rest 1:00 between sets-
Split Stance Landmine Bent Over Row
Standing Landmine Twists
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Roll Over to V-Sit 1 min
PNF Shoulder Internal Rotation 1 min/side
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
