Rock Canyon Crossfit – CrossFit
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
WOD
Mayhem Affiliate 09/23/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
- into -
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
2. Workout Prep
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
- rest -
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
- rest -
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)
Workout
Workout (Time)
Nashville Hot
Freedom (RX'd)
2:00 Amrap
2 Rope Climbs (Or 8 Strict pull Ups)
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
-rest 1:00 between sets-
- 4th round and on extend to 3 minutes.
- Go until 75 reps of Back Squats are complete.
Independence
2:00 Amrap
1 Rope Climb (or 4 strict pull ups)
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
-rest 1:00 between sets-
- 4th round and on extend to 3 minutes
- Go until 75 reps of Back Squats are complete
Liberty
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
-rest 1:00 between sets-
- 4th round and on extend to 3 minutes
- Go until 75 reps of Air Squats are complete
Targets:
- Target time: 10-12 minutes
- Time cap: 18 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
- 10 Barbell Strict Press @ Moderate weight – maintain control and quality
- 12 Plate Front Raise @ moderate weight – maintain quality
- 10 DB Preacher Curl @ moderate weight – maintain quality
- 10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side