Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)
2. Strength
Deadlift:
10@55%
5@65%
5@75%
5+@85%
3. Workout Prep
3 sets:
50m Run
3 Hang Power Snatch (build across sets)
Strength Accessory
Deadlift
Deadlift:
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
Workout
Law Enforcement (Time)
Freedom (RX’d)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)
Independence
200m Run
18-15-12-9-6-3
Hang Power Snatch (75/55)
(KG conv: 35/25 HPS)
Liberty
200m Run
18-15-12-9-6-3
Hang Alternating Dumbbell Snatch (light)
Target time: sub 10 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Bootstrappers
2x :30 Pigeon Stretch Drops
1 Min Ring Lat 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.
Bootstrappers
Pigeon Stretch Drops
Ring Lat Stretch
