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
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)
3. Workout Prep
2 sets:
4 Hang Dumbbell Snatch (build in weight)
10 Double Unders
Strength/Accessory
Squat Snatch
Heavy Squat Snatch (8:00)
Hang Muscle Snatch
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)
Workout
Courtesy of the Red White and Blue (Time)
Freedom (RX’d)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)
(KG conv: 22.5/15 DB)
Independence
100-75-50
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (35/25)
(KG conv: 15/10 DB)
Liberty
100-80-40
Single Unders
30-20-10
Alternating Hang Dumbbell Snatch (light)
Target time: 8-10 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
