Mallard Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
3 PVC Snatch Push Press + Snatch Balance
3 PVC Snatch Sots Press
2. Strength
Skill Focus (Snatch Balance / Sots Press)
– Snatch Balance (3×3 @ light weight, 50-60%)
– Sots Press from bottom of squat (3×5 with empty bar or light)
– Focus: Speed under the bar and upright stability
3. Workout Prep
2 sets
10 Double Unders
2x50ft Shuttle Run
10ft Handstand Walk (or 1 Wall Walks)
Strength/Accessory
Snatch Balance (Weightlifting Variable Reps & Sets)
Skill Focus (Snatch Balance / Sots Press)
– Snatch Balance (3×3 @ light weight, 50-60%)
– Sotts Press from bottom of squat (3×5 with empty bar or light)
– Focus: Speed under the bar and upright stability
Sots Press (Weightlifting Variable Reps & Sets)
Sots Press
3 sets
5 Sots Press
Workout
Backdraft (6 Rounds for time)
Freedom (RX’d)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
Every 3:00 (6 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 3:00 (6 sets)
50 Single Unders
3x50ft Shuttle Run
25ft Bear Crawl
Target time each set: 1:30-1:50
Time cap each set: 2:00
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
10x 5 Second Cobra
2x 10 Down Dog
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
Cobra
Down Dog
