Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec Assault Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)
2. Workout Prep
1 set (with partner)
20-sec Assault Bike (each/ at workout pace)
3 Strict Handstand Push ups (each)
Workout
Metcon (Time)
“Echo Press”
Freedom (RX’d)
Teams of 2
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)
20 Strict Handstand Push Ups
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)
Individual option
25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)
10 Strict Handstand Push Ups
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
10 Strict Handstand Push Ups
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
10 Strict Handstand Push Ups
25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)
Independence
50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)
25 Handstand Push Ups
32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
25 Handstand Push Ups
32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
25 Handstand Push Ups
50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)
Liberty
40/32 Calorie Bike Erg
20 Dumbbell Shoulder Press (light)
25/20 Calorie Bike Erg
20 Dumbbell ShoulderPress (light)
25/20 Calorie Bike Erg
20 Dumbbell ShoulderPress (light)
40/32 Calorie Bike Erg
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory
Goblet Squat: 1 and a Half Reps (4 sets: 10 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
Lying DB Hamstring Curl (4 sets: 10 reps )
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Lying DB Hamstring Curl
https://youtu.be/QwK97FU9fII
Cooldown
Metcon (No Measure)
1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)