Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.
3. Workout Prep
2 sets:
5/4 Calorie Row
4 GHD’s
(1st set Parallel, 2nd set Full GHD)
Strength
Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)
Workout (Time)
“Tow Mater”
Freedom (RX’d)
For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)
*Women’s cals: 24-20-16-12-8
Independence
For Time:
24-20-16-12-8*
Cal Row
GHD SIt Ups + 6in Riser
Women’s cals: 20-16-12-10-6
Liberty
For Time:
20-16-12-8-4
Cal Row
Sit ups
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)