Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s
-into-
3 sets
10 Single Arm Dumbbell Bench Press (Each)
10 Alternating V-Ups
10 Ring Rows
2. Workout Prep
Use this time for athletes to set up the bench and start working up in weight. During their breaks hit a few calories on the assault bike.
Workout (Time)
Eclairs
Freedom (RX’d)
Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run (together)
40 Bench Press (155/100) (split as needed)
800m Run (together)
20 Bench Press (185/115) (split as needed)
800m Run (together)
(KG Conv Men: 61/70/83, Women: 39/45/52)
Independence
Teams of 2
60 Bench Press (115/75)
500m Run (together)
40 Bench Press (135/85)
500m Run (together)
20 Bench Press (155/95)
500m Run (together)
(KG Conv Men: 52/61/70, Women: 34/39/43)
Liberty
Teams of 2
40 Dumbbell Bench Press (light)
300m Run (together)
30 Dumbbell Bench Press (light)
300m Run (together)
20 Dumbbell Bench Press (light)
300m Run (together)
Target time: 16-18 minutes
Time cap: 25 minutes
Core: (4 Rounds for time)
4 Rounds:
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30 Flutter Kicks (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Overhead Plate Situps
Alligator Rolls
Face-Up Chinese Plank
Flutter Kicks
Offset Overhead Farmer Carry
Coodown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back