Teens – Mon, Feb 20

by rockcanyoncrossfit | Feb 14, 2023 | Uncategorized | 0 comments

Rock Canyon Crossfit – Teens

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Warm-up

3 Rounds

Rowing

(5 rep Max Burpee Penalty)

-into-

4 min AMRAP

30 sec single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

10 Floor Plate Press

Metcon (Time)

1000/800m Row

30 Pushups

200 Jump Ropes

30 Pushups

1000/800m Row

Back Squat

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

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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>

Teens – Mon, Feb 20

Rock Canyon Crossfit – Teens

Warm-up

Metcon (Time)

Back Squat

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WOD

Emerald Isle

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