Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
3 sets (PVC to Empty Bar)
5 Snatch Grip Deadlift
5 High Hang Snatch
5 Muscle Snatch
5 Power Snatch
5 Shoulder Press
5 Banded Lat Pull Downs
2. Strength
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
3. Workout Prep
2 sets:
2 Power Snatch (Build in weight)
2 Burpee Over Bar
Strength/Accessory
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
Workout
Continental Congress (Time)
Freedom (RX’d)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar
(KG conv: 52.5/35 PS)
Independence
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65)
Burpee over Bar
(KG conv: 42.5/30 PS)
Liberty
2-4-6-8-10-12-14-16-18-20
Alternating Dumbbell Snatch (light)
1-2-3-4-5-6-7-8-9-10
Up Downs
Target time: 8-10 minutes
Time cap: 13 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 Min Bench Stretch for Lats
1 Min Ring Lat Stretch
1 Min Couch Stretch
