Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 Walking Lunge Steps Arm Extended Overhead
10 Kip Swings
10 Suitcase Deadlifts (each)
10 Hang Dumbbell Snatch
10 Alternating V-Ups
2. Workout Prep
With Partner
3 sets:
4 Synchro Dumbbell Snatch (build in weight)
4 Synchro Toes to Bar
Workout
Carrie Underwood (Time)
Mayhem Affiliate version of the 2024 Team Quarterfinal Event 2 workout
Freedom (RX’d)
Teams of 2
40-20-10
Synchro Alternating Dumbbell Snatches (50/35)
Synchro Toes-to-Bar
(KG conv: 22.5/15 DB)
Note: if space for synchro toes to bar is an issue, instead have athlete one perform 40 snatches while athlete two performs 40 toes to bar. When both athletes are done, switch and repeat. Continue in this manner for the 20s and 10s.
Independence
Teams of 2
40-20-10
Synchro Alt Dumbbell Snatches (35/25)
Synchro Knees to Elbows
(KG conv: 15/10 DB)
Liberty
Teams of 2
30-20-10
Synchro Alt Hang Dumbbell Snatches (light)
Synchro Hanging Knee Raises
Target time: 8-10 minutes
Time cap: 14 minutes
Strength/Accessory
Core Work (Checkmark)
3 Rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Bent Over Barbell Row @ moderate weight RPE 7
10 Single Arm Standing Tricep Extension w/ band (each side) @ moderate weight RPE 7
10 DB Spider Curls @ moderate weight RPE 7
10 Overhead Plate Situps
:30 GHD Hip Raise Hold
10 Side Star Plank Reach Throughs (ecah side)
:30 Hanging L-sit hold
30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)
30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)
*Rest 3 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
