Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup


3 sets

30- second Row (build in pace)

15 Single leg Jump Rope (Left/Right)

10 Alternating V-ups

5 Deadlifts (empty bar- build across sets)

2. Strength Prep

Athletes will be performing deadlifts at 70% for 5×5. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).

3. Workout Prep

1 set: (each)

20-Second Row (workout pace)

10 Double Unders



5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

Cory & Topanga

Freedom (RX’d)

18:00 Amrap

Teams of 2

500/450m Row

50 Double Unders

*Rower is always occupied*

Individual Option:

5 sets

500/450m Row

50 Double Unders

– Rest 1:00 between sets –


Teams of 2

18:00 Amrap

450/375m Row

35 Double Unders

Rower is always occupied


Teams of 2

18:00 Amrap

300/250m Row

50 Single Unders

Rower is always occupied

Target number of Rounds each: 5+ rounds

Minimum number of Rounds (each) before scaling: 4 rounds

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back


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