Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings
5 Kipping Pull-ups
2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull
Workout (Time)
Arctic Puffin
Freedom (RX’d)
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
(KG Conv 43/29)
Independence
5 Rounds
15 Shoulder to Overhead (75/55)
12 Pull-ups
9 Sumo Deadlift High Pulls (75/55)
(KG Conv 34/25)
Liberty
5 Rounds
12 Dumbbell Push Press (light)
10 Jumping Pull-ups
8 Kettlebell Sumo Deadlift High Pulls (light)
Target time: 7-9 minutes
Time cap: 12 minutes
Accessory (3 Rounds for time)
Mayhem Mini-Pump – Lower Body Push/Pull
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.
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)