Rock Canyon Crossfit – CrossFit
Metcon
Knock on Wood (Time)
3 Rounds For Time:
30 Power Snatches (75/55)
30 Box Jump Overs (24″/20″)
30 Pull-ups
30/24 Calorie Row
WOD
Mayhem Affiliate 01/24/2023
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Strength Prep
Athletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching in the receiving position, and transitioning right into overhead. After we give a slight pause at the top of the rep we want a controlled transition back down to the floor.
3. Workout Prep
2 sets:
2 Handstand Push ups
3 Toes to Bar
10ft Front Rack Walking Lunge (build in weight)
Strength
Power Clean + Push Jerk (Weight)
Every Minute (10:00)
5 Power Clean and Push Jerks
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout (Time)
Honda
Freedom (RX'd)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
(KG conv: 43/29)
Independence
3 rounds
15 Handstand Push Ups
20 Toes to Bar
50’ Front Rack Walking Lunge (75/55)
(KG conv: 34/25)
Liberty
3 rounds
20 Dumbbell Push Press
20 Hanging Knee Raises
50’ Single Dumbbell Walking Lunge (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)