Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
8:00 AMRAP
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch (empty bar)
3 Overhead Squats (empty bar)
2 Pause Squat Snatch (empty bar)
2. Workout Prep
3 sets:
5 GHDs
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1-2 Bar Muscle Ups (Or 3 Chest to Bar)
2 Squat Snatch (build in weight)
“Minions, Assemble” (4 Rounds for time)
Freedom (RX’d)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
(KG conv: 60/42.5 SS)
Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-
(KG conv: 52.5/35 SS)
Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-
Target time each set: 1:50-2:30
Time cap each set: 3:00
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Barbell Good Mornings
Standing DB Lateral Raise
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
1 Minute Ring Lat Stretch
1 Minute Band Wrist Mobilization
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
Ring Lat Stretch
Band Wrist Mobilization
