Rock Canyon Crossfit – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.

3. Workout Prep

2 sets:

50m Run

1 Rope Climb (1 pull)

5 Dumbbell Shoulder to Overhead (build in weight)


3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

* Complete a set every 1:30 *

Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk)


Metcon (AMRAP – Rounds and Reps)

“Spicy Tuna Roll”

Freedom (RX’d)

14-minute AMRAP

200m Run

2 rope climbs (15 ft) (Or 15 Ring Rows)

15 Dumbbell Shoulder to Overhead (50s/35s)

(KG DB: 22.5/15)


14-minute AMRAP

200m Run

2 rope climbs (12 ft) (Or 12 Ring Rows)

15 Dumbbell Shoulder to Overhead (35s/25s)

(KG DB: 15/10)


14-minute AMRAP

150m Run

10 Jumping Pull-ups

10 Dumbbell Push Press (light)

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3 rounds


Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](

[Foam roll calves](

[Trap Smash](



Pin It on Pinterest

Share This