Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
1:00 Machine
10 Cossack Squats
10 Banded Pass-throughs
5 Muscle Snatch (empty bar)
5 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
3. Workout Prep
3 sets:
10 Double Unders
3 Power Snatch (build-in weight)
Strength/Accessory
Back Pause Squat
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
Workout
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Freedom (RX’d)
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 35/25)
*Repeat from Jan 8th, 2024
Independence
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)
(KG Conv: 25/20)
Liberty
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
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.
Band Wrist Mobilization
Forearm Smash
QL Stretch
