Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate:

3 Rounds ofRowling

(10 rep Max Air Squat penalty)


3 sets:

30-second single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting at 75% at 5 x 5. Encourage athletes to create a strong rack position by keeping hands just outside of should 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

1 set:

100m Row

5 Push Ups

10 Double Unders


Back Squat

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes

Workout (Time)


Freedom (RX’d)

1000/800m Row

50 Push ups

200 Double Unders

50 Push ups

1000/800m Row


800/650m Row

35 Push ups

150 Double Unders

35 Push ups

800/650m Row


500/400m Row

30 Bar Push ups

150 Single Unders

30 Bar Push ups

500/400m Row

Target time: 12-14 minutes

Time cap each set: 18 minutes

Mobility (Checkmark)

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)


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