Rock Canyon Crossfit – CrossFit
Metcon
Return to Sender (AMRAP – Rounds and Reps)
18 Minute AMRAP:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35)
50 Single Dumbbell Box Step-ups (24″/20″)
7 Rope Climbs
*Score = Rounds + Reps
WOD
Mayhem Affiliate 05/27/2023
Warm-up
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
Mobility
- 1 min seal pose
- 1 min bicep stretch on wall
- 1 min tricep lacrosse ball smash (each side)