Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7ā€™s Warm Up


3 sets:

20-Second Assault Bike (build in pace)

10 Bent Over Dumbbell Rows (Or Barbell)

5 Bench Press (empty bar- build across sets)

2. Strength Prep

Athletes will be benching at 70% for 5 x 5. Athletes should load their shoulders down and back against the bench. Next, ensure they keep their glutes against the bench at all times during the lift and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle ā€œJā€ pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should always use a spotter.

3. Workout Prep

1 set:

30-Second Bike (slow)

20-Second Bike (moderate)

10-Second Bike (fast)


Bench Press

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

* Complete a set on the 2 minutes *

Workout (8 Rounds for time)

Shawn Hunter

Freedom (RX’d)

Teams of 2

8 sets: (each/1:1)

20/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)


Teams of 2

8 sets: (each/1:1)

16/14 Calorie Assault Bike (Or 14/12 Calorie Echo Bike)


Teams of 2

8 sets: (each/1:1)

15/12 Calorie Bike Erg

Target time each set: 55-65 seconds

Time cap each set: 75 seconds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)


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