Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Back Squats (empty bar – build in weight)
2. Strength
6 sets x 2 Back Squats (80%)
-Every 1:30-
3. Workout Prep
3 sets:
5/4 Calorie Ski (Build in pace)
3 Toes to Bar
3 Power Snatch (Build in weight)
Strength/Accessory
Back Squat
6 sets x 2 Back Squats (80%)
-Every 1:30-
Workout
Koopa Troopa Beach (5 Rounds for time)
Freedom (RX’d)
5 sets (Every 4:00)
18/14 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
Independence
5 sets (Every 4:00)
16/13 Calorie Ski (or Row)
10 Toes to Bar
6 Power Snatch (115/80)
(KG conv: 52.5/35 PS)
Liberty
5 sets (Every 4:00)
10/8 Calorie Ski (or Row)
10 Hanging Knee Raises
10 Dumbbell Snatch (light)
Target time each set: 1:50-2:15
Time cap each set: 2:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
10x 5 Second Cobra
2x 10 Down Dog
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.
Bench Stretch for Lats
Cobra
Down Dog
