Saturday

by rockcanyoncrossfit | Aug 9, 2020 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

Metcon

Space Needle (Time)

For Time:

600 Meter Run

30 Chest to Bar Pull-ups

600 Meter Run

50 Alternating Dumbbell Power Snatches (50/35)

600 Meter Run

30 Chest to Bar Pull-ups

600 Meter Run

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WOD

Mayhem Affiliate 11/28/2023

Warm-up

1. Movement Prep/Activation
2 sets:
10 Banded Fire hydrants (each)
10 Banded Squats
20 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach

2. Strength Prep
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Front Squats (build in weight)

Strength/Accessory

Deadlift (Weight)

Deadlift 5x3

5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *

Workout

Workout (5 Rounds for reps)

Pour Some Sugar on Me

Freedom (RX'd)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)
(KG conv: 61/43)
* Each shutle run rep = 25ft down, 25ft back (50ft total)

Independence
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)
(KG conv: 52/36)

Liberty
5 Sets (1 set every 2:30)
6x50ft Shuttle Runs
12 Dumbbell Front Squats (light)

Target time each set: sub 1:30
Time cap each set: 2 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Space Needle (Time)

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WOD

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