Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
5 Snatch Deadlifts (empty bar)
5 High Hang Muscle Snatch (empty bar)
5 Power Snatches (empty bar)
100m Jog
5 Cat/Cows
2. Workout Prep
2 sets:
3 Power Snatch (build-in weight)
50m Run (build-in pace)
Workout
Donut Holes (5 Rounds for time)
Freedom (RX’d)
5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-
(KG conv: 42.5/30 PS)
Independence
5 sets
8 Power Snatch (75/55)
200m Run
8 Power Snatch (75/55)
-rest 1:1 between sets-
(KG conv: 35/25 PS)
Liberty
5 sets
10 Dumbbell Power Snatch (light)
100m Run
10 Dumbbell Power Snatch (light)
-rest 1:1 between sets-
Target time each set: 1:30-2:00
Time cap each set: 2:30
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2×8 Bretzel
1 Min Foot Smash
