Saturday

by rockcanyoncrossfit | Nov 29, 2020 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

Metcon

New Level (Time)

For Time:

800 Meter Run

20 Power Snatches (115/85)

20 Pull-ups

800 Meter Run

20 Clean & Jerks (115/85)

20 Pull-ups

800 Meter Run

20 Thrusters (115/85)

20 Pull-ups

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WOD

Mayhem Affiliate 09/20/2022

Warm Up

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
:30 sec Ski
5 inch worms
10-second Handstand Hold
:30 sec Jump Rope

2. Workout Prep
1 set:
100/80m Ski
10 Double Unders
1 Wall Walk

Workout

Metcon (3 Rounds for reps)

"German Shepherd"

3:00 AMRAP
100/80m Ski (Or 100m Run Or 8/6 Calorie Bike)
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200/160m Ski (Or 200m Run Or 16/13 Calorie Bike)
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300/250m Ski (Or 300m Run Or 20/16 Calorie Bike)
60 Double Unders
6 Wall Walks

Independence
3:00 AMRAP
100/80m Ski (Or 8/6 Calorie Bike)
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200/160m Ski (Or 16/13 Calorie Bike)
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
300/250m Ski (Or 20/16 Calorie Bike)
45 Double Unders
3 Wall Walks

Liberty
3:00 AMRAP
200/175m Bike Erg
20 Single Unders
1x25ft Bear Crawl
rest 2:00
6:00 AMRAP
400/350m Bike Erg
30 Single Unders
2x25ft Bear Crawl
rest 2:00
9:00 AMRAP
600/500m Bike Erg
40 Single Unders
3x25ft Bear Crawl

** Every 50/40m = 1 rep for the Ski/Run (ex: 200/160m = 4 reps)**

Target number of Rounds each set: 2-3 rounds

Minimum number of Rounds before scaling: 1.5 rounds

Cooldown

Metcon

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

[Calf Smash]()
[Tricep Smash]()
[Barbell grip smash]()

Accessory

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

New Level (Time)

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WOD

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