Mayhem Affiliate 02/11/2023

by rockcanyoncrossfit | Feb 5, 2023 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

Every 1:00 (7:00)

5 Ring Rows

5 Sit Ups

3 Inch Worms

2. Workout Prep

2 sets: (with partner)

30-Second Row (workout pace)

3 Pull-ups

5 GHD’s

3 Push Ups

Workout (Time)

Minkus

Freedom (RX’d)

Teams of 2

2000/1750m Row

100 Pull-ups

1500/1300m Row

100 GHD’s (Or 100 Stick Sit ups)

1000/850m Row

100 Push Ups

500/400m Row

Individual Option:

1000/850m Row

50 Pull-ups

750/650m Row

50 GHD’s

500/400m Row

50 Push Ups

250/200m Row

Independence

Teams of 2

1750/1500m Row

75 Pull-ups

1250/1100m Row

75 GHD’s + 6in Riser (Or 100 Stick Sit ups)

1000/850m Row

75 Push Ups

500/400m Row

Liberty

Teams of 2

500/400m Row

75 Ring Rows

500/400m Row

75 Sit ups

500/400m Row

75 Bar Push Ups

500/400m Row

Target time: 24-26 minutes

Time cap: 30 minutes

Optional Core Accessory (4 Rounds for time)

4 rounds:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

2 min rest b/t rounds

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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WOD

Mayhem Affiliate 03/15/2023

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar - build across sets)

2. Strength Prep
Athletes will be performing a heavy single deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).

3. Workout Prep
3 sets: (Build in weight)
3 Dumbbell Clean and Jerks
10ft Dumbbell Front Rack Walking Lunge

Strength

Deadlift (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Emerald Isle

Freedom (RX'd)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
(KG conv: 22.5s/15s)

Independence
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)
(KG conv: 15s/10s)

Liberty
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)

Target time: 5-7 minutes
Time cap: 10 minutes

Mobility (Checkmark)

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>

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