Teens – Tue, Dec 27

by rockcanyoncrossfit | Dec 21, 2022 | Uncategorized | 0 comments

Rock Canyon Crossfit – Teens

Warm-up

Tabata Assault Bike (10 sets)

20 seconds on/10 seconds off

Metcon (AMRAP – Rounds and Reps)

8:00 Amrap

8 Dumbbell Deadlifts (35s/25s)

8 Dumbbell Front Squats (35s/25s)

8 Dumbbell Shoulder to Overhead (35s/25s)

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WOD

CrossFit - Sat, Apr 13

Warm-up

Warm Up

1. Movement Prep/Activation
3:00 Bike
-into-
3 sets:
100m Run
5 Sandbag Deadlifts (light-build in weight)
10 Roll and Reach
30-second Knee Plank (elbows)

2. Workout Prep
2 sets:
-With partner-
50m Run (together)
2 Sandbag Cleans (build in weight)
10ft Sandbag Carry

Workout

Reuben Sandwich (Time)

Freedom (RX'd)
Teams of 2
4 Rounds
400m Run (Together)
10 Sandbag Cleans (150/100) (Or Power Cleans 185/125) (Split between partners)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry 70s/50s) (Each)
(KG conv: 70/45 Sandbag, 83/56 Power Clean, 32.5/22.5 DBs)

Independence
Teams of 2
4 Rounds
400m Run (Together)
10 Sandbag Cleans (100/70) (Or Power Cleans 135/95)
100ft Sandbag Carry (100/70) (each) (Or Dumbbell Farmer Carry 50s/35s)
(KG conv: 45/32.5 Sandbag, 61/43 Power Clean, 22.5/15 DBs)

Liberty
Teams of 2
4 Rounds
300m Run (Together)
10 Dumbbell Cleans (moderate)
100ft Dumbbell Farmer Carry (light)

Target time: Sub 17 minutes
Time cap: 22 minutes

Strength/Accessory

Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds:

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Teens – Tue, Dec 27

Rock Canyon Crossfit – Teens

Warm-up

Metcon (AMRAP – Rounds and Reps)

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WOD

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