Mallard Crossfit – CrossFit
Workout Option 1
Bulldawgs (Checkmark)
Freedom (RX’d)
16:00 EMOM
Even minutes: 3 Wall Walks + 10 V-Ups
Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups
Independence
16:00 EMOM
Even minutes: 2 Wall Walks + 10 Suitcase Sit Ups
Odd minutes: 14 Jumping Split Lunges + 10 Alternating V-Ups
Liberty
16:00 EMOM
Even minutes: 3 Inch Worms + 10 Sit ups
Odd minutes: 12 Walking Lunge Steps + 10 Crunches
Target time: 35-45 seconds
Time cap: 50 seconds
Workout Option 2
Recovery Workout (Distance)
Run OR Machine:
25 Minutes at Zone 1
*Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. “
