Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 minute Machine
-into-
3 sets:
10 Heel to Toe rocks
30 Single unders
10 Sit Ups
5 Deadlifts (Empty bar, build across)
2. Strength
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
3. Workout Prep
1 set:
10 Single Unders
5 Double Unders
Strength/Accessory
Deadlift
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Workout
Flight Simulator (Time)
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Freedom (RX’d)
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.
Independence
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:
Unbroken Double-Unders
Liberty
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders
Target time: 8-10 minutes
Time cap: 15 minutes
Accessory/Core
Core Work: (4 Rounds for weight)
4 sets:
15 Pulse Ups
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
