Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


8 min AMRAP

30-second Single Unders

10 Heel to toe Rocks

5 Low Box Jumps

5 Back Squats (empty bar- build across sets)

2. Strength Prep

Athletes are back squatting a heavy single today. 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. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

3. Workout Prep

2 sets:

4 Box Jump Overs

2 Stick Sit Ups


Back Squat

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Kiss Me I’m Irish

Freedom (RX’d)

For Time:


Box Jump Overs (20)


Stick Sit Ups (Or GHD Sit Ups)


For Time:


Box Jump Overs (16)


Stick Sit Ups (Or GHD Sit Ups)


For Time:


Low Box Jumps

Sit Ups (Or GHD Sit Ups)

Target time: 6-8 minutes

Time cap: 12 minutess

Mobility (No Measure)

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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