Rock Canyon Crossfit – Teens
Warm-up
3 Rounds
1 min Row
1 min Bike Erg
Metcon (Time)
3 Person Team
10,000/8000m Bike Erg
5000/4000m Row
*2 working at the same time – switch as desired
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>