Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

6 sets

Tabata Machine: 20 secs on/10 secs off

– Pace should be moderate/fast not a Sprint –

into

3 sets

20-30 second Dead Hang (pull up bar)

10 Goblet Squats

**2. Workout Prep**

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *

Workout

Metcon (Time)

“Cream and Sugar”

Freedom (RX):

500/400 Calorie Bike Erg

*Partner Must Hold 2×70/50 in farmers hold

*Switch on the bike as desired

(KG DB: 32.5/22.5)

Independence

Partner Workout:

400/325 Calorie Bike Erg

(Partner Must Hold 2×70/50 in farmers hold)

(Switch on the bike as desired)

(KG DB: 32.5/22.5)

Liberty

Partner Workout:

250/200 Calorie Bike Erg

Every 2:00 perform 100ft Farmer Carry (70s/50s)

(KG DB: 32.5/22.5)

Individual Option:

250/200 Calorie Bike Erg

Every 2:00 perform 100ft Farmer Carry (70s/50s)

(KG DB: 32.5/22.5)

TARGET SCORE

Target time: 28-32 minutes

Time cap: 40 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Accessory

Warm-up (No Measure)

Mayhem Ready: 10Mins Thompson Roller Posterior Chain

https://youtu.be/4Os1bLKjV2s

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