Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 world’s greatest stretch (each side)
5 Tempo Back Squats (empty bar)
5 alt v-ups (each side)
2. Strength Prep
Athletes will build to a heavy single on back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.
3. Workout Prep
1 set
100m Row (workout pace)
5 Air Squats
Strength
Back Squat
Build to a heavy single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout (Time)
Toyota
Freedom (RX’d)
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Independence
For Time:
500-400-300-200-100m
Row
40-30-20-10-5
Air Squats
-Female Distance: 400-320-240-160-80
Liberty
For Time:
400-300-200-100-50m
Row
25-20-15-10-5
Air Squats
Target time each set: 10-12 minutes
Time cap: 15 minutes
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)