Rock Canyon Crossfit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)

5 Up Downs to Seal Pose

5 Knees to Elbows

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting at 70% for a 5×5. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

2 sets:

4 Alternating Hang Dumbbell Clean and Jerk (build in weight)

2 Burpee Over Dumbbell

4 Toes to Bar


Back Squat

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

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

Mr. Feeny

Freedom (RX’d)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

(KG conv: 22.5/15)


16 min AMRAP

12 Alternating Hang Dumbbell Clean and Jerk (35/25)

10 Burpee Over Dumbbell

8 Toes to Bar

(KG conv: 15/10)


16 min AMRAP

10 Alternating Hang Dumbbell Clean and Push Press (light)

8 Up Downs

6 Hanging Knee Raises

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Mobility (Checkmark)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)


Pin It on Pinterest

Share This