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
Build up to a Heavy Snatch
10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
1 Bar Muscle Up
5 Wall Balls (build in weight)
Strength/Accessory
Snatch
Build up to a Heavy Snatch
10-12 minutes
Workout
Catching Fire (5 Rounds for reps)
Freedom (RX’d)
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
(KG conv: 9/6 WB)
Independence
5 sets (Every 2:30)
12/10 Calorie Air Bike
3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
(KG conv: 9/6 WB)
Liberty
5 sets (Every 2:30)
10/8 Calorie Air Bike
10 Jumping Pull Ups
Max Wall Ball Thrusters (light) in the remaining time
Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Couch Stretch
2x 1 Min Ring Bicep Stretch
2×8 Bretzel
