Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
5 Inch Worms
5 Cat/Cow
10 Alternating V-Ups
5 Deadlifts (empty bar- build across sets))
10-yard Empty Sled Push
2. Workout Prep
3 sets: With Partner
5 Deadlifts (build in weight)
10 Sled Push (each – build in weight)
Workout
Philadelphia (Time)
Freedom (RX’d)
Teams of 2
80 Deadlifts (135/95)(KG 60/42.5)
30-yard Sled Push (4×45/3×45)(KG 80/60)
60 Deadlifts (185/125)(KG 85/57.5)
40-yard Sled Push (3×45/2×45)(KG 60/40)
40 Deadlifts (225/155)(KG 102.5/70)
50-yard Sled Push (2×45/1×45)(KG 40/20)
20 Deadlifts (275/185)(KG 125/85)
60-yard Sled Push (1×45/1×25)(KG 20/10)
Note: If this workout is challenging with your gym setup or if you don’t have sleds, check out the Large Class Option in the coach notes.
Independence
Teams of 2
80 Deadlifts (115/80)(KG 52.5/35)
30 yard Sled Push (3×45/2×45)(KG 60/40)
60 Deadlifts (155/105)(KG 70/47.5)
40 yard Sled Push (2×45/1×45)(KG 40/20)
40 Deadlifts (185/125)(KG 85/57.5)
50 yard Sled Push (1×45/1×25)(KG 20/10)
20 Deadlifts (225/155)(KG 102.5/70)
60 yard Sled Push (1×25/empty)(10/empty)
Liberty
Teams of 2
50-40-30-20-10
Dumbbell Deadlifts (light)
Yard Sled Push (2×45/1×45)(KG 40/20)
Target time: 14-16 minutes
Time cap: 20 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
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
15 Plank Walk (each side)
15 Alt. V-Ups (each side)
:45 sec Superman Hold
*Rest 3 minutes b/t rounds
