Mayhem Affiliate 01/18/2023

Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

30 sec Row

30 sec Bike

30 sec Ski

5 Down Dog/Seal Pose Transition

2. Workout Prep

20 seconds on each machine at workout pace.

Workout (3 Rounds for distance)

The Land Before Time

Freedom (RX’d)

7:00 Max Distance Row

-1:00 rest-

7:00 Max Distance Bike Erg

-1:00 rest-

7:00 Max Distance Ski Erg

Independence

No Change to Workout

Liberty

5:00 Max Distance Row

1:00 rest

5:00 Max Distance Bike Erg

1:00 rest

5:00 Max Distance Ski Erg

Target Distance each set:

Row: 1800/1500m+

Bike: 3500/3000m+

Ski: 1700/1400m+

Minimum Distance before scaling:

Row: 1500/1300m

Bike: 3000/2700m

Ski: 1500/1300m

Strength Accessory

Hang Power Snatch

Every minute (10:00)

1 Hang Power Snatch (Build up in weight as form allows)

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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