Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets
1:00 Row
1:00 Jump Rope
1:00 Inch Worms
2. Workout Prep
3 sets:
1 Shuttle Run (practice turning)
5 Bench Press (build in weight)
5 Toes to Bar
4 Alternating Dumbbell Box Step Ups
Workout
Metcon (2 Rounds for reps)
“Cheese Pizza”
Freedom (RX’d)
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Bench Press (135/95)
12 Toes to Bar
14 Dumbbell Box Step Ups (50/35) (20in box)
* after each round, add 2x25ft shuttle run *
-Rest 5:00 between amraps-
(KB BB: 61/43)
(KG DB: 22.5/15)
Independence
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Bench Press (115/80)
12 Kness to elbows
14 Dumbbell Box Step Ups (35/25) (20)
(fter each round, add 2x25ft shuttle run)
Rest 5:00 between amraps
(KB BB: 52/36)
(KG DB: (15/11)
Liberty
2 sets:
10 minute AMRAP
2x25ft Shuttle Run
8 Dumbbell Bench Press (light)
10 Hanging Knee Rasies
12 Box Step Ups (20)
(after each round, add 2x25ft shuttle run)
Rest 5:00 between amraps
Target number of rounds each set: 5+ rounds
Minimum number of rounds before scaling: 4 rounds
* See Coaches Notes for Limited Equipment, and Large Class Option
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
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 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t round-
[Lat Pulldowns – Neutral Close Grip](https://www.youtube.com/watch?v=kxeklf1Tkhw)
[Lying DB Pullover on Bench](https://www.youtube.com/watch?v=uPUu5rct8gE)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)