Rock Canyon Crossfit – CrossFit
Metcon
Cement Mixer (No Measure)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
WOD
Mayhem Affiliate 06/04/2023
Workout Option 1
Workout 1 (Checkmark)
Honor
Freedom (RX'd)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)
Minute 3: 5 Box Jumps (30/24)
(KG conv: 22.5/15 DB)
Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25)
Minute 3: 5 Box Jumps (24/20)
(KG conv: 15/10 DB)
Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings
Minute 3: 5 Box Jumps (low)
- Target time each station: 30-40 seconds
- Time cap each station: 45 seconds
Workout Option 2
Warm-up
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
BikeErg Lactate Threshold
5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2
2 mMin at RPE3 (or 70-80 RPM)
4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2
2 Min at RPE3 (or 70-80 RPM)
3x 15 Sec Standing at RPE10 (Highest RPM), 30 Sec at RPE1-2
2 Min at RPE3 (or 70-80 RPM)
5x 12 Sec Seated at RPE10, (High RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
4x 12 Sec Seated at RPE10 (Higher RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
3x 12 Sec Seated at RPE10 (Highest RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
Total: 36 Min