Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
3 sets:
100m Run (build in pace)
3 Clean and Jerks (build in weight)
Strength/Accessory
Snatch
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.
Workout
“Good Afternoon, my name is Russell” (Time)
Freedom (RX’d)
4 Rounds
400m Run
10 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)
Independence
4 Rounds
400m Run
10 Clean and Jerks (135/95)
(KG conv: 60/42.5 C&J)
Liberty
4 Rounds
300m Run
10 Dumbbell Clean and Jerks (light)
Target time: 14-16 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Calf and Big Toe Stretch (each leg)
2 Min Bench Stretch for Lats
1 Min Ring Bicep Stretch
