Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they can perform again after a few minutes of rest.

3. Workout Prep

3 sets:

1 Burpee to Target

2 Alternating Dumbbell Snatch (build in weight)

3 Wall Balls



Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (AMRAP – Rounds and Reps)


Freedom (RX’d)

14:00 AMRAP

4 Burpees to 12-inch target

6 Alternating Dumbbell Snatch (70/50)

8 Wall Balls (20/14)

(KG conv: DB 32.5/22.5, WB 9/6)


14:00 AMRAP

4 Burpees to 6 inch target

6 Alternating Dumbbell Snatch (50/35)

8 Wall Balls (14/10)

(KG conv: DB 22.5/15, WB 6/4)


14:00 AMRAP

4 Up Downs

6 Alternating Dumbbell Cleans (light)

8 Wall Ball Thrusters (light)

Target number of Rounds: 10+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)


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