Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up


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)


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)


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


5 sets:

30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –


5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –


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)

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