Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push + 10 yd sled pull (or 5 Front Squats empty bar – build across sets)
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)(or 5 Front Squats each)
Workout
Cyclone (Time)
Freedom (RX’d)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))
(KG DL: 102.5/70, S2O/Sled/FS: 60/42.5)
*Repeat from Sept 8, 2022. All reps are shared, with one partner working at a time.
Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)
(KG DL: 85/57.5, S2O/FS: 42.5/30, Sled: 40/20)
Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)
(KG Sled: 20/empty)
Target time: 17-19 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
Sit Ups – Keep hands across chest or next to head
Kettlebell Side Bend
Alligator Rolls
KB Front Racked/ Overhead Carry
