Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
Workout (Time)
Noah’s Ark
Freedom (RX’d)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike
*40-32-24-16-8 Women’s Calories
Independence
Teams of 2 (1:1)
40-32-24-16-8 Calorie Assault Bike
(32-24-18-12-6 Women’s Calories)
Liberty
Teams of 2 (1:1)
25-20-15-10-5 Calorie Assault Bike
(20-16-12-8-4 Women’s Calories)
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Double DB Prone Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.
Double DB Prone Row
https://youtu.be/D6Gtm1TjQhw
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Lying DB Hamstring Curl
https://youtu.be/QwK97FU9fII
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)