Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Bike
10 Banded Pass Throughs
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerks (empty bar)
3 Muscle Snatch
2. Strength
Build up to a Heavy Push Jerk
12-15 minutes
3. Workout Prep
3 sets:
2 Box Jumps (build in weight)
100m Bike Erg
2 Power Snatch (Single, build in weight)
Strength/Accessory
Push Jerk
Build up to a Heavy Push Jerk
12-15 minutes
Workout
“The best attitude is gratitude” (3 Rounds for reps)
Freedom (RX’d)
3 sets:
4:00 AMRAP
3 Box Jumps (30/24)
200m Bike Erg (6/5 Calorie Air Bike)
1 Power Snatch (135/95)
-rest 2:00 between sets-
(KG conv: 60/42.5 PS)
At the start of each new AMRAP, start at the top with 3 Box Jumps.
For scoring, every 50m on the Bike Erg = 1 rep.
Independence
3 sets:
4:00 AMRAP
3 Box Jumps (24/20)
200m Bike Erg (6/5 Calorie Air Bike)
1 Power Snatch (115/80)
-rest 2:00 between sets-
(KG conv: 52.5/35 PS)
Liberty
3 sets:
4:00 AMRAP
3 Box Jumps (20/16)
200m Bike Erg (6/5 Calorie Air Bike)
4 Dumbbell Snatch (light)
-rest 2:00 between sets-
Target number of Rounds each set: 4+
Minimum number of Rounds before scaling: 2.5+
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Calf Pumps
20 Shoo the Cat
1 Minute Band Wrist Mobilization
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.
Calf Pumps
Shoo the Cat
Band Wrist Mobilization
