Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:20 sec Assault Bike (arms)
:20 sec Assault Bike (legs)
:20 sec Assault Bike (both)
5 Wall Ball Squats
5 Wall Ball Presses
5 GHD to Parallel
5 Scap Pull-ups
2. Workout Prep
1 set:
20-sec Assault Bike (workout pace)
5 Wall Balls
5 GHD’s
5 Chest to Bar
Workout
Metcon (Time)
“President James Madison”
Freedom (RX’d)
2 Rounds
50/40 Calorie Assault (Or 40/32 Calorie Echo)
40 Wall Balls (20/14)
30 GHD’s (Or 30 V-Ups)
20 Chest to Bars
* KG Wall Ball: (9/6)
Independence
2 Rounds
40/32 Calorie Assault (Or 34/26 Calorie Echo)
35 Wall Balls (14/10)
25 GHD’s (Or 25 V-Ups)
15 Chest to Bars (Or 20 Pull-ups)
* KG Wall Ball: (6/4)
Liberty
2 Rounds
30/24 Calorie Row
30 Wall Balls Thrusters (light)
30 Sit Ups
20 Jumping Pull-ups
Target time: 16-18 minutes
Time cap: 22 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Accessory
Double DB Standing Bent Over Row (4 sets: 15 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Double DB Standing Bent Over Row
https://youtu.be/pFvK1uFKBqI
Single Arm Standing Tricep DB French Press (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: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
Single Arm Standing Tricep DB French Press
https://youtu.be/tImwYKWm3Cg
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Mobility Test Hip Extension 1