Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Banded Pass Throughs
3 Inchworms
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
5 Kip Swings
10 Alternating V-Ups
2. Workout Prep
3 sets:
3 Toes to Bar
3 Power Snatch (build in weight)
Workout
Bearded Dragon (Time)
Freedom (RX’d)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
(KG conv: 42.5/30 PS)
Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar
(KG conv: 35/25 PS)
Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises
Target time: Sub 12:00
Time cap: 15:00
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Bent Over Lateral Raises
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Quardruped Forearm Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe Stretch
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.
Quardruped Forearm Stretch
Reverse Leg Raises
Calf & Big Toe Stretch
