Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength Prep

Athletes will be performing touch and go snatches. The weight will be 40% plus 5lbs total. Athletes should focus on solid leg drive when beginning the lift and be sure to load the hips with each rep to avoid placing unnecessary stress on the low back. Taking a moment to breathe in at the top will assist athletes with pacing and stability. If athletes are taking longer than 20 seconds to finish their set, they have gone too heavy.

3. Workout Prep

2 sets:

2x25ft Shuttle Run ( set 1: easy, set 2: workout pace)

2 Burpee Box Jump Overs (build in height)

Strength

Power Snatch

Every Minute (10:00)

5 Power Snatch

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

Workout (5 Rounds for time)

Funnel Cake

Freedom (RX’d)

5 sets:

8×25’ Shuttle Sprints

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

(KG conv: 8x8m Shuttle Sprints)

Independence

5 sets:

8×25’ Shuttle Sprints

6 Burpee Box Jump Overs (20/16)

Rest 1:1 between sets

(KG conv: 8x8m Shuttle Sprints)

Liberty

5 sets:

6×25’ Shuttle Sprints

6 Up Down + Box Step Up (20/16)

Rest 1:1 between sets

(KG conv: 6x8m Shuttle Sprints)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

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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