Mallard Crossfit – CrossFit
Workout
Orlando Squeeze (Weight)
Freedom (RX’d)
Every 1:30 (12:00)
12/10 Calorie Bike or 16/13 Row
5 Power Snatches (50-60%)
Independence
Every 1:30 (12:00)
10/8 Calorie Bike or 13/11 Row
5 Power Snatches (50-60%)
Liberty
Every 1:30 (12:00)
8/7 Calorie Bike
6 Dumbbell Snatches (light)
Target time each set: 50 seconds – 65 seconds
Time cap each set: 1:15
Strength/Accessory
Accessory (Checkmark)
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
2 Minutes Bench Stretch for Lats
2x 1 Minute Pec Stretch
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.
Calf & Big Toe Stretch
Bench Stretch for Lats
Pec Stretch
