Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
30-second Air Bike (build-in pace)
5 Kip Swings
3 Kipping Pull-Ups (Or Jumping Pull-Ups)
5 Roll and Reach
3 Snatch deadlift (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
3 set:
5/4 Calorie Air Bike (at workout pace0
3 Power Snatch (build in weight)
Gymnastics
Bar Muscle Ups: Week 2 (Checkmark)
Warm-up skill work: The approach – bit.ly/405bkAO
– Then –
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position
Workout
Hayride (Time)
Freedom (RX’d)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)
(KG conv: 42.5/30 PS)
Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)
(KG conv: 35/25 PS)
Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)
Target time: 6-8 minutes
Time cap: 10 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x Wall Jefferson Curls
4x 5 Quad Foam Rolling (each leg)
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.
Wall Jefferson Curls
Quad Foam Rolling
