Mallard Crossfit – CrossFit
Full Metal Jacket (Checkmark)
Freedom (RX’d)
Every 1:00 (16:00)
Minute 1: 12/10 calorie Row
Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side)
Minute 3: 5-8 Strict Toes to Bar
Minute 4: Rest
Independence
Every 1:00 (16:00)
Minute 1: 10/8 calorie Row
Minute 2: 8 Single Arm Russian Kettlebell Swings (26/18)
Minute 3: 4-6 Strict Toes to Bar
Minute 4: Rest
Liberty
Every 1:00 (16:00)
Minute 1: 30 second Row
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 10 Hanging Knee Raises
Target time each station: 30-40 seconds
Time cap each station: 45 seconds
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between 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
GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall
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.
Cobra
Bootstrappers
Foam Roll Up Wall
