Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
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
Strength
Thruster
Heavy Thruster
* Work up to a heavy single for the day *
Workout (Time)
Body By Brian
Freedom (RX’d)
21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8
(KG Conv: Thrusters 34/25)
Independence
16-14-12-10-8
Calorie Assault Bike
Thrusters (55/35)
Womens Calories: 14-12-10-8-6
(KG Conv: Thrusters 25/15)
Liberty
16-14-12-10-8
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)