Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min row (easy pace)
10 Plate Floor Press
5 Lying Iron Cross (each side)
5 Lying Scorpions (each side)
5 Shoulder to Overhead (empty bar – build across)
2. Workout Prep
2 sets: (each)
5/4 Calorie Row
5 Push Ups
5 Shoulder to Overhead (build in weight)
Workout (Time)
Mean Green Rage Machine
Freedom (RX’d)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
(KG conv: 52/36)
Individual option:
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
(KG conv: 52/36)
Independence – Partner Workout
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
100 Shoulder to Overhead (95/65)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
(KG conv: 43/29)
Liberty – Partner Workout
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
60 Dumbbell Push Press (light)
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
Target time: 16-18 minutes
Time cap: 22 minutes
Skills and Drills (Checkmark)
Week 5: Ring Muscle-up Progression
Advanced:
Have athletes practice: Ring Transitions (with band)
– 10-12 minutes –
Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
– rest 1 minute between sets –
Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
– rest 1 minute between sets –
* Have athletes start from the beginning and progress within their limitations.
Use heavier band
Place legs on the ground (see video)
Move feet back, add a plate for the dip.
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)