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


3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

2. Workout Prep

1 set:

5 Push Press

2 Burpee Over Bar

10 Double Unders


Metcon (Time)

“Bucky the Badger”

Freedom (RX’d)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

* KG Barbell: (43/29)


7 rounds

7 Push Press (75/55)

5 Burpee over Bar

35 Double Unders

* KG Barbell: (34/25)


7 rounds

7 Dumbbell Push Press (light)

7 Up Downs

49 Single Unders

Target time: 11-13 minutes

Time cap: 16 minutes

* See Coaches Notes for Limited Equipment and Large Class Option


Hamstring Ring Curls (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: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

Hamstring Ring Curls

DB Box Step-ups (4 sets: 10 reps (each side))

*Rest 2:00-2:30 b/t sets

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

DB Box Step-ups


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: Your Evening Foot Care Routine

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