Rock Canyon Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Empty Bar Tempo Bench (slow and controlled)
5 GHD’s to Parallel
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHD’s
Workout
Metcon (Time)
“Bamm-Bamm Rubble”
Freedom (RX’d)
7 rounds
11 Bench Press (135/95)
15 GHD Sit Ups (Or 20 Alternating V-ups)
(KG conv: BP 61/43)
Independence
7 rounds
11 Bench Press (115/80)
10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)
(KG conv: BP 52/36)
Liberty
7 rounds
11 Bar Push Ups
15 Sit Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
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 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip
Double DB Standing Bent Over Row
Barbell Skull Crushers
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)