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. Strength
Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-
3. Workout Prep
3 sets
3 Chest to Bar
2 Burpee Over Bar
2 Squat Snatch (build in weight)
Strength/Accessory
Power Snatch + Overhead Squat
Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-
Workout
Wallaroo (AMRAP – Rounds and Reps)
Freedom (RX’d)
11:00 AMRAP
9 Chest to Bar Pull Ups
7 Burpees over Bar
5 Squat Snatch (115/85)
(KG conv: 52.5/37.5)
Independence
11:00 AMRAP
9 Pull Ups
7 Burpees over Bar
5 Squat Snatch (95/65)
(KG conv: 42.5/30)
Liberty
11:00 AMRAP
9 Ring Rows
7 Up Downs
6 Dumbbell Snatch
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
1-2 Minute Couch Stretch (each leg)
2x 1 Minute Ring Bicep Stretch
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.
Quad Foam Rolling
Couch Stretch
Ring Bicep Stretch
