Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
30/24 Calorie Machine (3:00 Time Cap)
-into-
8:00 Amrap
30 sec single/double unders
5 Deadlifts (empty bar – build across sets)
5 Up Downs to Seal Pose
10 Lateral Bar Hops
2. Strength Prep
Athletes will be performing deadlifts at 80% for 5×3. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed in the bottom of the deadlift).
3. Workout Prep
1 set:
10 Double Unders
2 Clean and Jerks
2 Bar Facing Burpees
Strength
Deadlift
3 Deadlifts x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (5 Rounds for time)
Chocolate Chip Cookie
Freedom (RX’d)
5 sets
50 Double Unders
10 Clean and Jerks (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
(KG conv: 43/29)
Independence
5 sets
35 Double Unders
10 Clean and Jerks (75/55)
8 Bar Facing Burpees
-Rest 1:00 between sets-
(KG conv: 34/25)
Liberty
5 sets
50 Single Unders
10 Dumbbell Clean and Jerks (light)
10 Up Downs
-Rest 1:00 between sets-
Target time each set: 1:50-2:10
Time cap each set: 3 minutes
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)