Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Jog
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength
Heavy Snatch Balance
(Build in weight)
3. Workout Prep
3 sets:
50m Run
2 Hang Squat Cleans (build in weight)
1 Wall Walk
Strength/Accessory
Snatch Balance
Build up to a Heavy Snatch Balance
-rest 60-90 seconds between sets-
Workout
Super Bee (Time)
Freedom (RX’d)
5 Rounds
300m Run (or 15 Shuttle Runs)
8 Hang Squat Cleans (155/105)
4 Wall Walks
(KG conv: 70/47.5 HSC)
* Each shuttle run rep is 25 feet down + 25 feet back
Independence
5 Rounds
300m Run
8 Hang Squat Cleans (135/95)
3 Wall Walks
(KG conv: 60/42.5 HSC)
Liberty
5 Rounds
200m Run
8 Double Dumbbell Hang Squat Cleans (light)
4 Inchworms
Target time: sub 15:00
Time cap: 20:00
Workout Option 2
Open 25.3 (No Measure)
This is the placeholder for CrossFit Open workout 25.3
CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: bit.ly/41vI46g
After the release, Wodify should add a 25.3 workout to the Component Library. You will need to search and add the component and then copy/paste the notes from the link above. If you have any questions, email christi@mayhemnation.com.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm 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.
Calf & Big Toe Stretch
Quardruped Forearm Stretch
