Mallard Crossfit – CrossFit
Workout
Team Bruck (Time)
Freedom (RX’d)
“Team BRUCK”
Teams of 2:
4 Rounds
400m Run (together)
48 Back Squats (185/125) (split)
48 Shoulder to Overhead (135/95) (split)
Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.
This is a partner variation of the Hero workout “Bruck”:
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.
He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.
Independence
Teams of 2
4 Rounds
400m Run (together)
48 Back Squats (155/105)
48 Shoulder to Overhead (115/80)
Liberty
Teams of 2
4 Rounds
200m Run (together)
48 Dumbbell Front Squats (light)
48 Dumbbell Push Press (light)
Target time: Sub 32 Minutes
Time cap: 40 minutes
Accessory/Core
Core Work (Checkmark)
4 sets:
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raise
:30 sec Side Plank (each side)
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
