Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
3 sets:
3 Inch Worms + Dynamic Squat Stretch
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
*Start with PVC pipe and then progress into empty barbell*
2. Strength
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats
* Building Sets (Don’t exceed 60% of 1RM Snatch)
3. Workout Prep
2 sets:
2 Box Jumps (build-in height)
2 Toes To Bar
4 Wall Balls
Strength/Accessory
Snatch Grip High Pull + Muscle Snatch + Overhead Squat
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
Workout
Philly Cheesesteak (AMRAP – Rounds and Reps)
Freedom (RX’d)
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
(KG conv: 9/6 wall ball)
Independence
7:00 AMRAP
5 Box Jumps (24/20)
6 Toes to Bar
7 Wall Ball (20/14)
(KG conv: 9/6 wall ball)
Liberty
7:00 AMRAP
5 Box Step Ups (24/20)
7 Hanging Knee Raises
9 Wall Ball Thrusters (light)
Target number of reps: 7 rounds +
Minimum number of reps before scaling: 5 rounds
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
