Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
12:00 Amrap
1:00 Row
10 Suitcase Deadlifts (each side)
3 Sandbag Cleans (light)
3 Inch Worms
10 Roll and Reach
2. Workout Prep
2 sets:
5 Dumbbell Deadlifts (increase weight)
1 Sandbag Clean (increase weight)
2 Push Ups
2 Deficit Push ups
Workout (2 Rounds for time)
Veb
Freedom (RX’d)
21-15-9
Dumbbell Deadlifts (70s/50s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (100/70) (Or Power Snatch (115/80)
Deficit Push Ups (4in/2in)
(KG conv: DB 32.5/22.5, SB 45/32.5, PS 52/36, Push up 10/5 cm)
Independence
21-15-9
Dumbbell Deadlifts (50s/35s)
42-30-18
Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans (70/50) (Or Power Snatch (95/65)
Deficit Push Ups (2in/1in)
(KG conv: DB 22.5/15, SB 32.5/22.5, PS 43/29, Push up 5/3 cm)
Liberty
21-15-9
Dumbbell Deadlifts (light)
Bar Push Ups
-Rest 5:00-
21-15-9
D-Ball Slams (light) (Or Alternating Dumbbell Snatch)
15-12-9
Push Ups
Target time each set: 7-8 Minutes
Time cap each set: 10 minutes
Option 1: Gymnastics Skill Work (Checkmark)
Ring Muscle Ups: Week 3 – Day 2
3 rounds at each station of 30 seconds of work/30 seconds of rest
Finish all rounds of one station before moving to the next station
–1minute transition to rotate to the next station-
Station 1: Active Hang on Rings or Rig [depending on class size]
Station 2: Controlled jump to support on Low Rings
Advanced & Intermediate: Set rings so they are waist height
Beginner: Set rings below the waist so they have the support of feet throughout the skill.
Station 3:
Advanced: Russian Pushups
Intermediate: Pushups
Beginner: Box Push Ups [the higher the box the more scaled]
Option 2: Mayhem Mini-Pump (Checkmark)
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)