Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
25ft Sled Push (empty) (Or 25ft Walking Lunge)
10 Dumbbell Deadlifts (light)
25ft Double Dumbbell Front Rack Carry (light)
2. Workout Prep
Take this time to set up lanes, adjust weights, and work through pacing.
Workout
Pop Rocks (4 Rounds for time)
Freedom (RX’d)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))
100ft Dumbbell Farmer Carry (2×70/50)
100ft Double Dumbbell Front Rack Carry (2×70/50)
(KG conv: 40/20 Sled, 32.5/22.5 DBs, 42.5/30 Barbell)
* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge (70/50).
Independence
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1×45/1×25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (50/35))
100ft Dumbbell Farmer Carry (2×50/35)
100ft Double Dumbbell Front Rack Carry (2×50/35)
(KG conv: 20/10 Sled, 22.5/15 DBs)
Liberty
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1×25/empty) (OR 50ft Single Dumbbell Walking Lunge (light))
100ft Dumbbell Farmer Carry (light)
100ft Double Dumbbell Front Rack Carry (light)
(KG conv: 10/empty Sled)
Target time each set: 2:15-2:45
Time cap each set: 3:30 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
