Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Tabata Row (10 sets)
20 seconds on/10 seconds off
-into-
3 sets:
5 Single Arm Dumbbell Shoulder Press
5 Deadlifts (empty bar – build across sets)
10 Box Step Ups
2. Workout Prep
2 sets:
5 Dumbbell Shoulder to Overhead
5 Deadlifts (build up in weight)
2 Box Jump Overs (build up in height)
Workout
Tiger Shark (Time)
Freedom (RX’d)
5 rounds
21 Dumbbell Shoulder to Overhead (35s/25s)
15 Deadlifts (185/125)
9 Box Jump Overs (30/24)
Independence
4 rounds
21 Dumbbell Shoulder to Overhead (25s/15s)
15 Deadlifts (155/105)
9 Box Jump Overs (24/20)
Liberty
4 rounds
15 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
9 Step Ups
Target time: 16-18 minutes
Time cap: 22 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Anterior
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
[1:1:2 DB Bench](https://www.youtube.com/watch?v=Tb_NZDKGkvI)
[Resistance Band Chest Fly](https://www.youtube.com/watch?v=yVcEkvgymt8)
[Incline Dumbbell Hammer Curl](https://www.youtube.com/watch?v=mtqJkGTyzWo)
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Accessory
Warm-up (No Measure)
Mayhem Ready: Daily Maintenance 10Mins Posterior Chain