Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 Single Unders

5 Front Squats (empty bar)

5 Muscle Cleans (empty bar)

(3-4 sets)

2. Workout Prep

2 sets: (each)

10 Double Unders

2 Front Squats

2 Power Cleans

*Build up in weight*

Workout (5 Rounds for time)

Baguette

Freedom (RX’d)

Teams of 2

5 sets (each/1:1)

50 Double Unders

10 Front Squats (135/95)

5 Power Cleans (135/95)

(KG Conv 61/43)

Independence

Teams of 2

5 sets (each/1:1)

35 Double Unders

10 Front Squats (115/80)

5 Power Cleans (115/80)

(KG Conv 52/36)

Liberty

Teams of 2

5 sets(each/1:1)

50 Single Unders

10 Dumbbell Squats (light)

5 Dumbbell Power Cleans (light)

Target time each set: sub 1 minute 30 seconds

Time cap each set: 2 minutes

Accessory

Lateral Band Walk

*Rest 2:00-2:30 b/t sets

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 30 yards

Single Leg DB Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps per side

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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