Mallard Crossfit – CrossFit
Strength/Accessory
Squat Clean + Push Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Clean Deadlift + Clean Pull
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Workout
Patriot (5 Rounds for reps)
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.
Independence
5 Sets:
2:00 AMRAP
10 GHDs
10 Deadlift (185/125)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
Liberty
5 Sets:
2:00 AMRAP
15 Sit Ups
10 Dumbbell Deadlift (light)
Max Distance Bear Crawl
-rest 1:00 between sets-
Target each set: 50ft+ handstand walk or 4+ wall walks
Minimum each set: 25ft handstand walk or 2+ wall walks
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
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.
Couch Stretch
Bench Stretch for Lats
