Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up (10-12 minutes)
-into-
1 min Run Test – for distance (moderate pace)
-into-
3 sets:
30-second Bike erg
3 Shoulder to Overhead (build across/stay light)
2. Workout Prep
2 sets:
50m Shuttle Run
1 Shoulder to Overhead (build up in weight)
Workout
Metcon (AMRAP – Reps)
“Shuttle to Overhead”
Freedom (RX’d):
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)
-Rest 1 min-
From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)
-Rest 2 mins-
From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)
* KG BB (83/56)
Independence:
From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead (155/105)
Rest 1 min
From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (155/105)
Rest 2 mins
From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (155/105)
(KG BB: 70/48)
Liberty:
From 0:00-2:00 (2 minutes)
400m Bike Erg (or 200M Row)
Max Dumbbell Push Press (light)
Rest 1 min
From 3:00-6:00 (3 minutes)
800m Bike Erg (or 400M Row)
Max Dumbbell Push Press (light)
Rest 2 mins
From 8:00-12:00 (4 minutes)
1200m Bike Erg (or 600M Row)
Max Dumbbell Push Press (light)
Target number of reps each set: 8 + reps
Minimum number of reps before scaling: 5 reps
Accessory
Pull-ups (5 sets of 6-10 Strict Pull-ups)
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)