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 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80-90%
3. Workout Prep
2 sets:
50m Run (build in pace)
2 Devils Press (build in weight)
Strength/Accessory
Hang Snatch
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3×3 Snatch High Pull @80-90% of Snatch 1RM
Snatch Pull
3×3 Snatch High Pull @80-90%
Workout
REO Speedwagon (Time)
Freedom (RX’d)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
Independence
3 Rounds
12 Box Step ups (24/20)
10 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
6 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
3 Bar Muscle Ups
Liberty
3 Rounds
10 Box Step ups (24/20)
10 Ring Row
-into-
3 Rounds
8 Box Jumps (20/16)
8 Jumping Pull Ups
-into-
3 Rounds
4 Box Jumps (24/20)
4 Jumping Chest to Bar Pull Ups
Target time: 12:00-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Pec Stretch
1 Minute Forearm Smash
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.
Calf & Big Toe Stretch
Pec Stretch
Forearm Smash
