Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)

2. Strength Prep

Athletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

1 Wall Walk


Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)


Metcon (2 Rounds for reps)

“Wednesday Addams”

Freedom (RX’d)

2 sets

5:00 Amrap

2-4-6-8-10… Deadlifts (225/155)

1-2-3-4-5… Wall Walks

-Rest 3:00 between sets-

(KG conv: DL 102/70)

** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps **


2 sets

5:00 Amrap

2-4-6-8-10… Deadlifts (185/125)

1-2-3-4-5… Wall Walks (half way)

Rest 3:00 between sets

(KG conv: DL 83/56)


2 sets

5:00 Amrap

2-4-6-8-10… Dumbbell Deadlifts (light)

10-20-30-40-50ft….Bear Crawl

Rest 3:00 between sets

Target Round each set: Round of 4 wall walks

Minimum Round before scaling: Round of 8 Deadlifts


Cooldown/Mobility (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)


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