Rock Canyon Crossfit – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Easy Row

– into –

Partner 1

2 Sets (Empty Bar or PVC)

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

3 Squat Snatch

Partner 2

2 Sets (Empty Bar or PVC)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

3 Squat Cleans

* Switch when both partners finish *

– into –

Build up to Workout Weights

**2. Workout Prep**

2 rounds

5/4 Calorie Row (Same time)

2 Power Cleans + 1 Squat Clean (each, build-up)

– into –

2 rounds

5/4 Calorie Row (Same time)

2 Power Snatch + 1 Squat Snatch (each, build-up)

Workout

Metcon (Time)

“King Crab Roll”

Partner workout

20/16 Calorie Assault Bike (each: at the same time)

40 Power Cleans (185/125)

20/16 Calorie Assault Bike (each: at the same time)

40 Power Snatches (135/95)

20/16 Calorie Assault Bike (each: at the same time)

20 Cleans (225/145)

20/16 Calorie Assault Bike (each: at the same time)

20 Snatches (185/125)

20/16 Calorie Assault Bike (each: at the same time)

Individual Option:

20/16 Calorie Assault Bike

20 Power Cleans (185/125)

-Rest 2:00-

20/16 Calorie Assault Bike

20 Power Snatches (135/95)

-Rest 2:00-

20/16 Calorie Row

10 Cleans (225/145)

-Rest 2:00-

20/16 Calorie Assault Bike

10 Snatches (185/125)

* Echo Bike: 16/14 Calories

* Conversions: (PC 83/56, PS 61/43, C 102/66, S 83/56)

Independence

Partner workout

16/14 Calorie Assault Bike (each: at the same time)

40 Power Cleans (155/105)

16/14 Calorie Assault Bike (each: at the same time)

40 Power Snatches (95/65)

16/14 Calorie Assault Bike (each: at the same time)

20 Cleans (185/125)

16/14 Calorie Assault Bike (each: at the same time)

20 Snatches (135/95)

16/14 Calorie Assault Bike (each: at the same time)

(Conversions: PC 70/48, PS 43/29, C 83/56, S 61/43)

Liberty

Partner workout

2 rounds

15/12 Calorie Assault Bike (each: at the same time)

20 Dumbbell Power Cleans (light-moderate)

15/12 Calorie Assault Bike (each: at the same time)

20 Dumbbell Power Snatches (light moderate)

15/12 Calorie Assault Bike (each: at the same time)

Target time: 20-23 minutes

Time cap: 30 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

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 Ring Pushups

10 Ring Pullups

15 Seated Tricep DB French Press

15 DB Preacher Curl

10 Strict TTB

10 GHD Russian Twists

10 Kettlebell Side Bend (each side)

:45 sec Side Plank (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)

[Seated Tricep DB French Press](https://www.youtube.com/watch?v=tpAWX6mmyOE)

[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)

[DB Preacher Curl](https://www.youtube.com/watch?v=R4s8obKxrro)

[GHD Russian Twist](https://youtu.be/n6GeB-Jy4xA)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

Accessory

()

Pin It on Pinterest

Share This