Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch-and-go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5 TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

2 sets:

5 Air Squats

5 Push Ups

5 Wall Balls (build in weight)


Power Clean + Push Jerk

Every Minute (10:00):

5 Power Clean and Push Jerks (+5lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Time)

Boy Meets World

Freedom (RX’d)

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20)

25 Push Ups

75 Air Squats

(KG conv: WB 14/9)


For Time:

60 Air Squats

20 Push Ups

50 Wall Balls (20/14)

20 Push Ups

60 Air Squats

(KG conv: WB 9/6)


For Time:

50 Air Squats

15 Bar Push Ups

30 Wall Ball Thrusters (light)

15 Bar Push Ups

50 Air Squats

Target time: 8-10 minutes

Time cap: 14 minutes

Mobility (Checkmark)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)


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