Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Machine
50ft Empty Sled push (Or 10 Box Step Ups)
10 Ring Rows
5 Inch Worms
2. Workout Prep
2 sets:
100m Run (workout pace)
10’ Sled Push (build-in weight)
3 Bench Press (build-in weight)
Workout (Time)
Luke 24:6-7
Freedom: Teams of 2
5 rounds
300m Run (together) or 500m Row (split)
100’ Sled Push (3×45/2×45) (Or Dumbbell Lunge Walk (50s/35s)
30 Bench Press (135/95)
(KG conv: Sled 80/60, DB 22.5/15, BP 70/45)
Independence
5 rounds
300m Run (Or 400m Row)
60’ Sled Push (2×45/1×45) (Or 50′ Dumbbell Lunge Walk (35s/25s)
15 Bench Press (115/80)
(KG conv: Sled 40/20, DB 15/10, BP 52/36)
Liberty
5 rounds
200m Run (Or 300m Row)
60’ Sled Push (1×45/1×35) (Or 50′ Dumbbell Lunge Walk (25/15)
15 Dumbbell Bench (light)
(KG conv: Sled 20/15, DB 10/7.5)
** Individual versions available in coach notes
Target time: 17-19 minutes
Time cap: 24 minutes
Option 1: Gymnastics Skill Work (Checkmark)
Ring Muscle Ups: Week 4 – Day 2
Athletes work with a partner and each work/rest to complete:
12-10-8-6-4-2
Ring Kip Swings
Ring Dips
* After each set, both partners will complete 50 foot Crab Walk TOGETHER
Advanced: Rx Ring Dips
Intermediate: Ring Dips with Heel on Box
Beginner: Ring Push Ups OR Push Ups on Floor
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 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)