Rock Canyon Crossfit – CrossFit
Metcon
Casino Royale (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike
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
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
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)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash]()
[Tricep Smash]()
[Barbell grip smash]()
[Tricep Smash]()
[Barbell grip smash]()
Accessory