Rock Canyon Crossfit – CrossFit
Metcon
Honey Nut (Time)
For Time [20 Minute Cap]:
10-1 Clusters (95/65)
200 Meter Run
*Score = Time it takes to complete the workout
WOD
Mayhem Affiliate 01/31/2023
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
:30 Assault Bike (easy pace)
10 Ring Rows
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.
3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Pull Ups
Strength
Back Squat (Weight)
5 Back Squats x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (Time)
I Knew You Were Trouble
Freedom (RX'd)
For Time:
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike
Affiliate Compete (RX+)
5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
7 Bar Muscle Ups
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
Independence
For Time:
40/32 Calorie Assualt Bike
35 Pull-ups
40/32 Calorie Assault Bike
Liberty
For Time:
30/24 Calorie Bike
50 Ring Rows
30/24 Calorie Bike
Target time: 7-9 minutes
Time cap: 12 minutes
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)