Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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 perform a squat snatch between 70-80% every minute. The weight selected on the first round should remain the same for subsequent minutes unless the athlete went too heavy and needs to decrease. Allow athletes to power snatch if they cannot squat snatch because of mobility (but have them focus on solid lateral foot position from the jumping position to the landing position to help develop the skills they will need for a future squat snatch).
3. Workout Prep
3 Burpee to Bar (practice consistency)
Strength
Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
* Complete a set on the minute (10:00) *)
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Malasadas (Open 12.1)
Freedom (RX’d)
7:00 Amrap
Max Burpee to bar (6in target)
Independence
No Change
Liberty
7:00 Amrap
Max Up Downs
Target number of Reps: 80+
Minimum number reps before scaling: 40
()
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back