Mallard Crossfit – CrossFit
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
Power Snatch (Weightlifting Variable Reps & Sets)
Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8
Workout
Tarte Tatin (Time)
FREEDOM (RX):
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)
INDEPENDENCE (Intermediate):
25 Toes to Bar
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Bar
LIBERTY (Beginner):
20 Hanging Knee Raises
20 Dumbbell Front Squats (light)
20 Up Downs
-Rest 1:00-
20 Up Downs
20 Dumbbell Front Squats (light)
20 Hanging Knee Raises
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.
Frog Stretch
Banded Quadruped Rotations
Optional Accessory (Checkmark)
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
-rest 1:30-2:00 between sets-
Spanish Squat with DB or KB in goblet hold
Dumbbell Single Leg Hip Thrusts
