Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push
10 yd sled pull
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)
Workout
Metcon (Time)
“The Hammer”
Freedom (RX’d)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))
(KG DL: 102/70, S2O/Sled/FS: 61/43)
Individual Option
5 rounds:
10 Deadlifts (225/155)
10 Shoulder to Overhead (135/95)
30yd Sled Push (3×45/2×45) (Or 10 Front Squats (135/95)
(KG DL: 102/70, S2O/Sled/FS: 61/43)
Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)
(KG DL: 83/56, S2O/FS: 43/29, Sled: 40/20)
Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression: Ring Kip
10-12 min practice: Holding, Kipping, Kip + Kick on the Rings
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)