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 (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (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 cleans with a barbell. The rep is performed as a squat or power clean (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 could perform again after a few minutes of rest.

3. Workout Prep

2 sets:

2 Strict Pull Ups

2 Dumbbell Box Step Overs (build in weight)



Squat Clean

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (AMRAP – Reps)

Kang the Conqueror

Freedom (RX’d)

15:00 AMRAP:


Strict Pull Up (overhand grip)

Dumbbell Step Over (2x 50/35 to 20”)

(KG conv: DB 22.5/15)


15 minute AMRAP:


Strict Pull Up (use minimal band or box assistance if needed)

Dumbbell Burpee Box Step Over (2×35/25 to 20”/16”)

(KG conv: DB 15/10)


15 minute AMRAP:


Ring Row

Single Dumbbell Burpee Box Step Over (Light to 20”)

Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)

Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


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