Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
2. Workout Prep
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)
Workout (Time)
Ford
Freedom (RX’d)
Teams of 2
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
(KG Conv: 61/43)
Individual option:
10 Rope Climbs
40/32 Calorie Row
30 Clean and Jerks (135/95)
Independence
Teams of 2
15 Rope Climbs
40/32 Calorie Row (each/same time)
60 Clean and Jerks (115/80)
(KG Conv: 52/36)
Liberty
Teams of 2
20 Burpee Pull Ups
30/24 Calorie Row (each/same time)
60 Alternating Dumbbell Clean and Jerks (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Optional Accessory (4 Rounds for time)
Mayhem Mini-Pump: Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Seated Single Arm DB Press
Leaning Lateral Raise
Hip Extension
Deficit Sumo DB/KB Deadlift
Coodown/Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)