Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)
2. Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (focus on breathing)
2 Strict Pull-ups
Workout (AMRAP – Rounds and Reps)
Green Eggs and Ham
Freedom (RX’d)
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
(KG conv: Thrusters 20/15)
Independence
16:00 AMRAP
25/20 Calorie Assault Bike (OR 21/16 Calorie Echo)
20 Thrusters (35/25)
8 Strict Pull-Ups
(KG conv: Thrusters 15/11)
Liberty
16:00 AMRAP
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo)
10 Dumbbell Thrusters (light)
5 Jumping Pull-Ups or Ring Rows
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
Gymnastics Skills and Drills (Checkmark)
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)