Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
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
2 sets:
100m Row (build in pace)
2 Squat Snatch (build in weight)
Workout
Bacon and Eggs (8 Rounds for time)
Freedom (RX’d)
8 sets:
250/200m Row
5 Squat Snatch (135/95)
-rest 1:1 between sets-
(KG conv: 60/42.5)
Independence
8 sets:
200/175m Row
5 Squat Snatch (115/80)
-rest 1:1 between sets-
(KG conv: 52.5/35)
Liberty
8 sets:
175/150m Row
8 Dumbbell Snatch (light)
-rest 1:1 between sets-
Target time each set: 1:15 – 1:30
Time cap each set: 1:45
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
10x 5 Second Cobra
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.
Shoo the Cat
Cat Cow
Cobra
