Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
45-second Row (build in pace)
5 Snatch grip Deadlifts (empty bar)
4 High Hang Muscle Snatch (empty bar)
3 Power Snatches (empty bar)
8 Box Step Ups
2. Workout Prep
3 sets:
3 Power Snatch (build in weight)
5/4 Calorie Row
4 Dumbbell Box Step Ups (build in weight)
Workout
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
Freedom
4 rounds for max reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for calories
1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)
1 minute of rest
(KG conv: 60/37.5 barbell, 22.5/15 DBs)
Independence
4 rounds
1:00 Max Snatches (115/75)
1:00 Max Calorie Row
1:00 Max Dumbbell Box Step Ups (35s/25s, 20-inch box)
1:00 Rest
(KG conv: 52.5/35 barbell, 15/10 DBs)
Liberty
4 rounds
1:00 Max Dumbbell Snatch (light)
1:00 Max Calorie Row
1:00 Max Single Dumbbell Box Step Ups (light) (20/16)
1:00 Rest
Target number of reps each set:
Snatches: 10+ Reps
Calorie Row: 15/12+ Calories
Dumbbell Box Step Up: 14+ Reps
Minimum number of reps before scaling:
Snatches: 7 Reps
Calorie Row: 12/10 Calories
Dumbbell Box Step Up: 10 Reps
Gymnastics
Muscle-up Skill Work (Checkmark)
We have Muscle-ups in a workout next week. Take this time to practice the level that’s appropriate for you.
Level 1: Rotate rounds – Tricep Dips between two boxes/benches alternating with Ring Rows
Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups
After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that’s maintainable through all rounds.
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Couch Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix
