Mallard Crossfit – CrossFit
Workout
Kristofferson (Time)
Freedom (RX’d)
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 Strict Sit Ups, split as needed (Partner holds plank on elbows)
40-30-20 Deadlifts (275/185)
Independence
3 Rounds:
75 Double Unders (each/same time)
40 Strict Sit Ups, split as needed (Partner holds plank)
40-30-20 Deadlifts (225/155)
Liberty
3 Rounds:
75 Single Unders (each/same time)
50 Sit Ups, split as needed (Partner holds plank)
40-30-20 Deadlifts (light-moderate)
Target time: 15:00-18:00
Time cap: 24:00
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 OR 20 Supermans
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Seated Double Dumbbell Z Press
Weighted Hip Thrusts
GHD Hip Raise/Extension
DB Snow Angel Raise
Supermans
