Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
8:00 AMRAP
30-seconds Jump Rope
5 Inch Worms
5 Snatch Deadlifts (PVC to Empty Bar)
4 Muscle Snatch(PVC to Empty Bar)
3 High Hang Power Snatch (PVC to Empty Bar)
2 Power Snatch (PVC to Empty Bar)
2. Strength
6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).
3. Workout Prep
1 set:
10 Double Unders
4 Pull Ups
2 Deficit Push Ups
Strength/Accessory
Power Snatch
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).
Workout
XXXIII Olympiad (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Independence
10:00 AMRAP
35 Double Unders
8 Pull Ups
8 Push Ups
Liberty
10:00 AMRAP
50 Single Unders
10 Ring Rows
10 Bar Push Ups
Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3 rounds
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Calf Foam Rolling
2 Min Bench Stretch for Lats
2x 1 Min Pec Stretch
