Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
“Roxanne” Burpee. Play the song and every time they say “Roxanne” have Burpee complete *Up Down (scale)*
-into-
Hip Halo Warm Up
-into-
3 sets:
5 Back Squats (empty bar- build across sets)
10 Alternating V-ups
2. Strength Prep
Athletes are back squatting at 67.5% at 10×3. 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
3 sets: (Reverse tabata)
10 second Row
-rest 20 seconds-
10 second Dumbbell Bench (build in weight)
-rest 20 seconds-
Strength
Back Squat
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Workout (3 Rounds for reps)
Boiled Peanuts
Freedom (RX’d)
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press (45/35)
-1:00 rest-
8 sets Max Calorie Row
(KG conv: press 20/15)
Independence
Tabata (20 on/10 rest)
8 sets Max Calorie Row
1:00 rest
8 Sets Max Shoulder Press (35/25)
1:00 rest
8 sets Max Calorie Row
(KG conv: press 15/10)
Liberty
Tabata (20 on/10 rest)
6 sets Max Calorie Row
1:00 rest
6 Sets Max Dumbbell Shoulder Press (light)
1:00 rest
6 sets Max Calorie Row
Target Distance/Reps each set:
Row: 70/55+ Calories
Shoulder Press: 70+ Reps
Minimum Distance/Reps before scaling:
Row: 55/44 Calorie
Shoulder Press: 50 Reps
Mobility (No Measure)
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)