Mallard Crossfit – CrossFit
Workout
Stade de France (5 Rounds for time)
Freedom (RX’d)
5 sets
20 GHDs (Or V-Ups)
15 Dumbbell Hang Power Clean (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.
Independence
5 sets
15 GHDs (Or V-Ups)
15 Dumbbell Hang Power Clean (35s/25s)
50ft Dumbbell Lunge Walk (35s/25s)
-rest 1:00 after each set-
(KG conv: 15/10 DBs)
Liberty
5 sets
20 Sit Ups
15 Dumbbell Hang Power Clean (light)
50ft Single Dumbbell Lunge Walk (light)
-rest 1:00 after each set-
Target time each set: 2:30-3:00
Time cap each set: 3:30
Overall time cap: 21:30
Gymnastics
Strict Pull-ups: Week 1 (Time)
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!
If you did not test your strict pull-up last month, do this today:
– Freedom: Find your max 1 rep weighted strict pull-up
– Independence: Find your max unbroken set of unweighted strict pull-ups
– Liberty: Find the lightest band that you can do one strict pull-up with
If you completed the above test last month, then do this today:
Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)
Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets
Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
2x 10 Seated External Rotation
20 90/90 Rotations
