Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
3 sets:
3 Pull Ups
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
*Build in weight
Strength/Accessory
Power Clean
Power Clean 3-2-1-1-1
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Workout
Fun Dip (Time)
Freedom (RX’d)
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
(KG conv: 70/47.5 barbell)
Independence
20 Pull Ups
3 Rounds of DT (135/95)
15 Pull Ups
2 Rounds of DT (135/95)
10 Pull Ups
1 Round of DT (135/95)
(KG conv: 60/42.5 barbell)
Liberty
20 Ring Rows
3 Rounds of Dumbbell DT (light)
15 Ring Rows
2 Rounds of Dumbbell DT (light)
10 Ring Rows
1 Round of Dumbbell DT (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Cat Cow
2×10 Seated External Rotation
2x 1 Min Pec Stretch (each side)
