Mallard Crossfit – CrossFit
Workout
Grizzlies (Time)
Freedom (RX’d)
Teams of 2
2000/1750m Bike Erg or 800m Run
30 Sandbag Squats (150/100) or 30 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
24 Sandbag Squats (150/100) or 24 Front Squats (185/125)
2000/1750m Bike Erg or 800m Run
18 Sandbag Squats (150/100) or 18 Front Squats (185/125)
(KG conv: SB 70/45, FS 85/57.5)
* One partner works at a time. Split reps/calories
(sub 60/48 cal Air Bike if needed)
Independence
Teams of 2
For Time
1600/1300m Bike Erg or 600m Run
30 Sandbag Squats (100/70) or 30 Front Squats (135/95)
1600/1300m Bike Erg or 600m Run
24 Sandbag Squats (100/70) or 24 Front Squats (135/95)
1600/1300m Bike Erg or 600m Run
18 Sandbag Squats (100/70) or 18 Front Squats (135/95)
(KG conv: SB 45/32.5, FS 60/42.5)
(sub 50/40 cal Air Bike if needed)
Liberty
Teams of 2
For Time
1000/750m Bike Erg or 400m Run
30 Wall Ball Squats
1000/750m Bike Erg or 400m Run
24 Wall Ball Squats
1000/750m Bike Erg or 400m Run
18 Wall Ball Squats
(sub 30/24 cal Air Bike if needed)
Target time: 17-19:00
Time cap: 24:00
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-rest 30 seconds-
10 Band Pull Through @ moderate weight
-rest 30 seconds-
15 Plank Walk (each side)
-rest 30 seconds-
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
-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
Deficit Sumo DB or KB Deadlift
Band Pull Through
Plank Walk
