Saturday

by rockcanyoncrossfit | Apr 3, 2022 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

Metcon

Mani-Pedi (Time)

For Time:

500/400 Meter Row

30 Toes to Bar

15 Clean & Jerks (135/95)

500/400 Meter Row

20 Toes to Bar

10 Clean & Jerks (135/95)

500/400 Meter Row

10 Toes to Bar

5 Clean & Jerks (135/95)

500/400 Meter Row

*Score = Time it takes to complete the workout

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WOD

Mayhem Affiliate 06/04/2023

Workout Option 1

Workout 1 (Checkmark)

Honor

Freedom (RX'd)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)
Minute 3: 5 Box Jumps (30/24)
(KG conv: 22.5/15 DB)

Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25)
Minute 3: 5 Box Jumps (24/20)
(KG conv: 15/10 DB)

Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings
Minute 3: 5 Box Jumps (low)

Target time each station: 30-40 seconds
Time cap each station: 45 seconds

Workout Option 2

Warm-up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2
2 mMin at RPE3 (or 70-80 RPM)
4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2
2 Min at RPE3 (or 70-80 RPM)
3x 15 Sec Standing at RPE10 (Highest RPM), 30 Sec at RPE1-2
2 Min at RPE3 (or 70-80 RPM)

5x 12 Sec Seated at RPE10, (High RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
4x 12 Sec Seated at RPE10 (Higher RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
3x 12 Sec Seated at RPE10 (Highest RPM), 48 Sec at RPE1-2
3 Min at RPE3 (or 70-80 RPM)
Total: 36 Min

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Mani-Pedi (Time)

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WOD

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