Mallard Crossfit – CrossFit
Strength/Accessory
Paused Front Squat
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
Workout
Camaro (3 Rounds for time)
Freedom (RX’d)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
Independence
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00–
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00–
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)
Liberty
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00–
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00–
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar
Target time each block: Sub 4:00
Time cap each block: 5:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat
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.
Open Book
QL Stretch
Shoo the Cat
