Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10 Banded Pass Throughs
5 Kip Swings
2x50ft Shuttle Run
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
1x50ft Shuttle (each/1:1)
3 Power Snatches (each/build in weight)
3 Synchro Toes to Bar
Workout
Fool’s Gold (3 Rounds for reps)
Freedom (RX’d)
Teams of 2
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches (95/65) (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
(KG conv: 42.5/30 PS)
Independence
Teams of 2
3 sets:
8:00 AMRAP
6x50ft Shuttle Runs (4 each/1:1)
12 Power Snatches (75/55) (split)
6 Synchro Toes to Bar
-rest 3:00 between sets-
(KG conv: 35/25 PS)
Liberty
Teams of 2
3 sets:
8:00 AMRAP
6x50ft Shuttle Runs (4 each/1:1)
12 Dumbbell Snatches (light) (split)
6 Synchro Hanging Knee Raises
-rest 3:00 between sets-
Target number of Rounds: 4+ rounds (per set)
Minimum number of Rounds before scaling: 2.5 rounds (per set)
Gymnastics
Gymnastics: Ring Dips (Checkmark)
Strength Option
6 rounds of Max Effort 30 seconds of work/30 seconds of rest
* Level 1: Heel Assist Box Dips
* Level 2: Heel Box Ring Dips
* Level 3: Ring Dips
THEN ACCUMULATE:
* Level 1: 60 seconds High Plank Hold
* Level 2: 90 seconds High Plank Hold
* Level 3: 60 seconds Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
10 Kipping Ring Dips
50ft Burpee Broad Jumps
