Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 GHD’s to parallel (focus on leg extension)
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)
2. Workout Prep
1 set:
5/4 Calorie Row
5 GHD’s
2 Burpee Box Get Overs
Workout (Time)
Cannoli
Freedom (RX’d)
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row
Independence
40/32 Calorie Row
30 GHD’s + 6in Riser (Or Stick Sit Ups)
25 Burpee Box Get Overs (24/20)
40 GHD’s + 6in Riser (Or Stick Sit Ups)
40/32 Calorie Row
Liberty
30/24 Calorie Row
25 Sit Ups
20 Up Downs + Box Step (20/16)
25 Sit Ups
30/24 Calorie Row
Target time: sub 15 minutes
Time cap: 22 minutes
Accessory
DB Good Mornings
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
Ring Curls
*Rest 1:00-1:30 b/t sets
Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)