Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s


7 min AMRAP

1 round of Rowling

(5 max burpee penalty)

4 Power Snatch (empty bar – build across)

5 Down Dog/Seal Pose Transitions

2. Workout Prep

1 set:

With partner

100m Row (each)

5 Power Snatch


Hammerhead Shark (4 Rounds for reps)

Freedom (RX’d)

Teams of 2

3:00 Amrap (4 sets)

500/425m Row (each/sametime)

Max Power Snatch

Set 1: 95/65

Set 2: 115/80

Set 3: 135/95

Set 4: 155/105

-Rest 1:00 between sets-


Teams of 2

3:00 Amrap (4 sets)

500/425m Row (each/sametime)

Max Power Snatch

Set 1: 75/55

Set 2: 95/65

Set 3: 115/80

Set 4: 135/95

Rest 1:00 between sets


Teams of 2

3:00 Amrap (4 sets)

400/350m Row (each/sametime)

Max Dumbbell Snatch (light)

Rest 1:00 between sets


Target number of reps each set:

Set 1: 25+ Reps

Set 2: 20+ Reps

Set 3: 15+ Reps

Set 4: 10+ Reps

Minimum number of reps before scaling

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 5 Reps

* See Coaches Notes for Limited

Equipment and Large Class Option


Supported Single Arm DB Row (4 sets: 12 reps)

*Rest 1:00-1:30 b/t sets

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Supported Single Arm DB Row

Standing Tricep Extension w/ band (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body


Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](

[Seal Pose](

[Trap Smash](

Warm Up

Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins JerryWest Hamstrings

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