Announcements
Why should I register for the CrossFit Open? Reason #1
Because “A rising tide lifts all boats”-John F. Kennedy
https://games.crossfit.com/open/registration
Mallard Crossfit – CrossFit
Strength/Accessory
Clean Grip Deadlift
Build up to a Heavy Clean Grip Deadlift
in 15:00
Workout
Big Bear (Time)
Freedom (RX’d)
15-10-5
Dumbbell Burpee Deadlift (50s/35s)
30-20-10
Toes to Bar
Independence
15-10-5
Dumbbell Burpee Deadlift (35s/25s)
25-20-5
Toes to Bar
Liberty
15-10-5
Up Downs
Dumbbell Deadlift (light)
Hanging Knee Raises
Target time: 6-8:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 30 Seconds Foam Roller Hip Internal Rotations
1 Minute Supine Twists (each side)
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.
Quad Foam Rolling
Foam Roller Hip Internal Rotations
Supine Twist
