Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo + Crossover Symmetry or Banded 7’s Warm Up


3 sets:

30-second Assault Bike (build in pace)

5 Front Squats (empty bar)

5 Push Press (empty bar)

10-second Handstand Hold

2. Strength Prep

Give athletes 10-12 minutes to build up to a Heavy Thruster. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat. We want the hamstrings actively pulling the body into the squat while loading the legs before driving up and out. Good Luck, and Have Fun!

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike

3 Thrusters

*focus on steady breathing



Heavy Thruster

* Work up to a heavy single for the day *

Workout (Time)

Body By Brian

Freedom (RX’d)


Calorie Assault Bike

Thrusters (75/55)

* Womens Calories: 16-14-12-10-8

(KG Conv: Thrusters 34/25)



Calorie Assault Bike

Thrusters (55/35)

Womens Calories: 14-12-10-8-6

(KG Conv: Thrusters 25/15)



Calorie Bike Erg

Dumbbell Thrusters (light)

Womens Calories: 14-12-10-8-6

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)


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