Rock Canyon Crossfit – CrossFit

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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

3 sets:

5 Push Ups (Build to handstand push up/strict)

1 Squat Clean (build in weight)

3 Pull ups (build to chest to bar/Bar Muscle up)


3 Position Squat Clean (5 sets @ 60-70% of 1RM Clean & Jerk, E1:30)

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 (3×1 @ 80-90% of 1RM Clean and Jerk)


Metcon (3 Rounds for time)

“Lemon Meringue Pie”

Freedom (RX’d)

20 Push-ups

15 Squat Cleans (95/65)

20 Push-ups

30 Pull-ups

At 6:00:

15 Handstand Push-ups

10 Squat Cleans (135/95)

15 Handstand Push-ups

20 Chest to Bar Pull-ups

At 12:00:

10 Strict Handstand Push-ups

5 Squat Cleans (185/125)

10 Strict Handstand Push-ups

10 Bar Muscle Ups

Cap at 18:00

(KG conv: SQ1 43/29, SQ2 61/43, SQ3 83/56)


15 Push-ups

15 Squat Cleans (75/55)

15 Push-ups

25 Pull-ups

At 6:00

10 Handstand Push-ups

10 Squat Cleans (115/80)

10 Handstand Push-ups

15 Chest to Bar Pull-ups

At 12:00

8 Strict Handstand Push-ups

5 Squat Cleans (155/105)

8 Strict Handstand Push-ups

8 Bar Muscle Ups

(KG conv: SQ1 34/25, SQ2 52/36, SQ3 70/48)


4 rounds

15 Bar Push-ups

15 Dumbbell Power Cleans (light)

15 Dumbbell Front Squats (light)

15 Ring Rows

Target time each set: 3:30-4:30

Time cap each set: 5 minutes


Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](

[Twisted Cross](

[Bicep Wall Stretch](



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