Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretch
-into-
8:00 AMRAP
10 Cossack Squats
5 Hang Power Snatches empty bar
10 Box Step Ups
5 Back Squat (Build in weight)
10 Deadbugs
2. Strength
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
3. Workout Prep
3 sets:
3 Hang Power Snatch (build in weight)
2 Box Jumps (build in height)
Strength Accessory
Back Squat
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
Workout
Mowgli the Man Cub (2 Rounds for time)
Freedom (RX’d)
3 Rounds
21 Hang Power Snatch (75/55)
7 Box Jumps (30/24)
-at 10:00-
3 Rounds
21 Box Jumps (24/20)
7 Hang Power Snatch (115/85)
(KG conv: 35/25 PS1, 52.5/37.5 PS2)
Independence
3 Rounds
21 Hang Power Snatch (65/45)
7 Box Jumps (24/20)
-at 10:00-
3 Rounds
21 Box Jumps (20/16)
7 Hang Power Snatch (95/65)
(KG conv: 30/20 PS1, 42.5/30 PS2)
Liberty
3 Rounds
20 Hang Dumbbell Snatch (light)
10 Box Step Ups (24/20)
-at 10:00-
3 Rounds
20 Box Step Ups (20/16)
10 Hang Dumbbell Snatch (light)
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Forearm Smash
20 Scorpion Kicks (each side)
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.
Posterior Shoulder Smash
Forearm Smash
Scorpion Kicks
