Mallard Crossfit – CrossFit
Midline March (Time)
Freedom (RX’d)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)
Independence
3 Rounds:
25 GHDs + 6in Riser (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (35/25)
25ft Handstand Walk (Or 3 Wall Walks)
Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl
Target time: 13:00-15:00
Time cap: 18:00
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-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
Weighted Hip Thrusts
Standing Barbell Calf Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Quadruped Forearm Stretch
1 Minute QL 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.
Forearm Smash
Quadruped Forearm Stretch
QL Stretch
