Mallard Crossfit – CrossFit
Strength/Accessory
Dead-Stop Shoulder Press
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Workout
Eldorado (2 Rounds for time)
Freedom (RX’d)
2 sets (Begin set 2 at 12:00)
21/16-15/12-9/6
Calorie Row
Calorie Ski (or Burpees) NOTE, Burpees have to be 21-15-9 no reduction for ladies.
Calorie Air Bike or 32/26-22/20-12/11 Row
Independence
2 sets (Every 12:00)
16/13-12/10-8/7
Calorie Row
Calorie Ski Erg
Calorie Air Bike or 21/16-15/12-9/6 Row
Liberty
2 sets (Every 12:00)
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)
Target time each set: Sub 9:00
Time cap each set: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2×1 Minute Posterior Hip Stretch
2x 1 Minute Foam Roller Angels
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.
Reverse Leg Raises
Posterior Hip Stretch
Foam Roller Angels
