Mallard Crossfit – CrossFit
Strength/Accessory
Bench Press (10 sets of 3 Bench Press @65% of Heavy Single
)
Work at a weight that is a challenging 3, but able to cycle.
Work with other athletes at a similar percentage. Shoot for a set every minute. Build only after set 6 if max bench press weight is unknown or inaccurate.
Workout
Metcon (AMRAP – Reps)
Brandon Lake
Score Reps
RX (New Name-Freedom)
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-
Scaled 1 (New Name Independence)
4 sets:
3:00 AMRAP
400/325m Row
Kipping Chest to Bar
-rest 1:00 between sets-
Scaled Option 2-Masters/Beginners New Name (Liberty)
4 sets:
3:00 AMRAP
300/250m Row
Max Jumping Pull Ups
-rest 1:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 Reps
Post Workout Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
