Saturday

by rockcanyoncrossfit | Aug 22, 2021 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Weightlifting

Back Squat (1×5)

Build up to a heavy set of 5.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Bar Muscle-ups

20 Single Dumbbell Hang Clean & Jerks (50/35)

30 Wall Balls (20/14)

Score = Total rounds and reps completed at 15:00

Partners share work as needed

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WOD

Mayhem Affiliate 05/27/2023

Warm-up

1. Movement Prep/Activation
10 min AMRAP
30-sec bike
30-sec ski erg
10-sec sandbag hold
5 Snatch Grip Deadlifts (empty bar)
5 Hang Muscle Snatch (empty bar)
5 Power Snatch (empty bar)

2. Workout Prep
Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight

Workout

Workout (Time)

Lanai

Freedom (RX'd)
Partner Workout
3000/2400m Bike Erg (OR 90/70 cal Assault OR 70/55 cal Echo)
*Partner Holds Handstand
-into-
50 Power Snatch (135/95) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)
(KG conv: 61/43 Power Snatch, 70/45 Sandbag, 70/48 Front Rack)

Independence
Partner
2500/2000m Bike Erg (OR 75/60 cal Assault OR 60/50 cal Echo)
(Partner Holds Handstand)
-into-
50 Power Snatch (115/80) (split as needed)
-into-
1200/1000m Ski Erg or Row
(Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (95/65))
(KG conv: 52/36 Power Snatch, 45/32.5 Sandbag, 43/29 Front Rack)

Liberty
Partner
2000/1600m Bike Erg (OR 60/50 cal Assault OR 50/40 cal Echo)
(Partner Holds Dumbbells Farmer Carry Style)
-into-
50 Power Snatches (light) (split as needed)
-into-
1000/800m Ski Erg or Row
(Partner Front Holds Barbell Front Rack Hold (light))

Target time: sub 22 minutes
Time cap: 30 minutes

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 4Day 2

10-minute EMOM (athletes can start on either skill. Alternate between both for 5 rounds)

Minute 1:
Advanced 3 Rope Climbs
Intermediate 1-2 Rope Climbs
Beginner: 4-6 Rope Pull Ups

Minute 2: Accumulate 20-30 seconds of Active Dead Hang on Rig

Alternate Workout Option:
10 minute EMOM
Odd Minute: 10 Hanging Knee Raises
Even Minute: 7 Burpees

Option 2: Mayhem Mini-Pump –Glutes and Shoulders

Mayhem Mini Pump (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)