Announcements
🗓️ Saturday, August 9th 9:00am
📍 At Mallard CrossFit
🎁 Harvell Hero PARTNER WOD-All CrossFit Athletes Welcome!
NO BOOTCAMP CLASS. Please join us to pay tribute to a HERO.
Mallard Crossfit – CrossFit
Workout
Erie Canal (2 Rounds for time)
Freedom (RX’d)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2×35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
Independence
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2×25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Bench Press (75/45)
(Female Calories: 12-10-6-6)
Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
(Female Calories: 8-6-4-4)
Target time each set:
First part: 6:00-8:00
Second part: 5:00-7:00
Time cap each set: 10:00
Strength/Accessory
Mayhem Mini-Pump – Upper Body Anterior (Checkmark)
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t 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.
Resistance Band Chest Fly High to Low
Barbell Drag Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 10 Open Book
15x Bootstrappers
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix
Open Book
Bootstrappers
