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. Workout Prep
3 sets:
3 Squat Snatch (build in weight)
2x50ft Shuttle Run
4 GHDs (Or V-Ups)
Workout
Numbuh Four (Time)
Freedom (RX’d)
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
(KG conv: 70/47.5 SS)
Independence
10 Squat Snatch (135/95)
10x50ft Shuttle Runs
25 GHDs (Or V-Ups)
10 Squat Snatch (135/95)
25 GHDs (Or V-Ups)
10x50ft Shuttle Runs
10 Squat Snatch (135/95)
(KG conv: 60/42.5 SS)
Liberty
12 Dumbbell Snatch (light)
8x50ft Shuttle Runs
24 Sit Ups
12 Dumbbell Snatch (light)
24 Sit Ups
8x50ft Shuttle Runs
12 Dumbbell Snatch (light)
Target time: 12-14:00
Time cap: 16:00
Gymnastics
Gymnastics: Rope Climbs (Checkmark)
Strength Option – EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups
Gymnastics: Strict Pull-ups (Checkmark)
Strength Option – EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix
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.
Foam Roller Hip Internal Rotation
Cobra
Dorsiflexion Matrix
