Rock Canyon Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm up
1:00 Machine
-into-
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
2. Strength Prep
Build to a heavy single Front Squat and find a max strict weighted chin-up
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (build-in pace)
5 Wall Balls
5 GHD’s
Strength
Front Squat
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strict Weighted Chin up
Strict Chin Up, Max Weight
* Rest as needed between sets *
Workout
Workout (Time)
Sesame Street
Freedom (RX’d)
30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)
(KG conv: Wall Ball 9/6)
Independence
24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)
-into-
42-30-18
Wall Balls (14/10)
GHD’s (6in riser)
-into-
24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)
(KG conv: Wall Ball 6/4)
Liberty
20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)
-into-
30-20-10
Wall Ball Thruster (light)
Abmat Sit-up
-into-
20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)
Target time: 11-13 minutes
Time cap: 16 minutes
Mobility (No Measure)
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)