Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
3. Workout Prep
2 sets
2 Devils Press (build-in weight)
10 Double Unders
Strength
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (2 Rounds for time)
Taylor Swift
Freedom (RX’d)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
(KG DB conv: 22.15s/15s)
Affiliate Compete
3 Sets:
8-6-4 Devils Press (50s/35s)
Perform 40 Double Unders after each set of Devils Press
-rest 2 minutes between sets-
(KG DB conv: 22.15s/15s)
* Score 2 slowest rounds
Independence
2 Sets:
12 Devils Press (35s/25s)
35 Double Unders
8 Devils Press (35s/25s)
35 Double Unders
4 Devils Press (35s/25s)
35 Double Unders
-rest 2 minutes between sets-
(KG DB conv: 15s/10s)
Liberty
2 Sets:
12 Dumbbell Clean and Jerks (light)
50 Single Unders
8 Dumbbell Clean and Jerks (light)
50 Single Unders
4 Dumbbell Clean and Jerks (light)
50 Single Unders
-rest 2 minutes between sets-
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)