Rock Canyon Crossfit – CrossFit
Metcon
Not a Smooth Operator (AMRAP – Rounds and Reps)
20 Minute AMRAP
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistol Squats
800m Run
WOD
Mayhem Affiliate 11/28/2023
Warm-up
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