Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


3 sets:

5 Power Cleans (empty bar- build across sets/stay light)

20m Jog

10m High Knees

10m Butt Kicks

10m Dumbbell Carry

2. Workout Prep

3 sets:

1 Power Clean (build up)

100m Jog (workout pace)

*Practice sandbag carry/farmer carry*


Metcon (Time)

“The Capital”

Freedom (RX’d)

20 Power Cleans (225/155)

3.5 Mile Run

200m Dumbbell Carry (2×70/50)

200m Sandbag Carry (150/100)

Alternative Option:

3 rounds

10 Power Cleans (225/155)

800m Run

100m Bear Crawl

100m Walking Lunge

* KG BB (102/70)

* KG DB (2×32.5/22.5)

* KG SB (70/45)


20 Power Cleans (185/125)

2 Mile Run

200m Dumbbell Carry (2×50/35)

200m Sandbag Carry (100/70)

* KG BB (83/56)

* KG DB (2×22.5/15)

* KG SB (45/32)


20 Dumbbell Power Cleans (moderate)

8000m Bike Erg

200m Dumbbell Carry (moderate)

200m Sandball Carry (moderate)

Target time: 40-45 minutes

Time cap: 55 minutes


Metcon (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

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 Barbell Strict Press @ moderate weight

10 Seated Alternating Double DB Shoulder Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Single Leg DB Hip Thrust @ moderate weight

-Rest 3 min b/t round-
[Seated Alternating Double DB Shoulder Press](

[DB Snow Angel Raise](

[GHD Hip Raise](

[Single Leg DB Hip Thrust](


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](

[Foot Smash](

[Hands smash](



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