Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Row (10 sets)

20 seconds on/10 seconds off


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)


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)


4 rounds

21 Dumbbell Shoulder to Overhead (25s/15s)

15 Deadlifts (155/105)

9 Box Jump Overs (24/20)


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


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](

[Resistance Band Chest Fly](

[Incline Dumbbell Hammer Curl](


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](

[Pec Smash](

[Foam Roll Lats](


Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins Posterior Chain

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