Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

6 sets:

Tabata Machine: 20 secs on/10 secs off

– Pace should be moderate/fast not a Sprint –


3 sets

20-30 second Dead Hang (pull up bar)

10 Goblet Squats

2. Workout Prep

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *


Workout (Time)

“The 1961 Ferrari 250GT California”

Freedom (RX’d)

Partner Workout:

500/400 Calorie Bike Erg (or 375/300 Assault or 300/240 Echo)

*Partner Must Hold 2×70/50 in farmers hold

*Switch on the bike as desired

(KG conv: 32.5/22.5 DBs)


Partner Workout:

400/325 Calorie Bike Erg (or 300/240 Assault or 240/200 Echo)

(Partner Must Hold 2×50/35 in farmers hold)

(Switch on the bike as desired)

(KG conv: 22.5/15 DBs)


Partner Workout:

250/200 Calorie Bike Erg (or 200/160 Assault or 160/130 Echo)

Every 2:00 perform 100ft Farmer Carry (moderate)(split)

Target time: 28-32 minutes

Time cap: 40 minutes

Option 1: Gymnastics Skill Work

Toes to Bar: Week 2 Day 2 (Checkmark)

Toes to Bar: Week 2 Day 2

6 sets of:

Max Effort

Advanced & Intermediate: Alternating Single Leg Toes To Bar

Beginner: Alternating Single Leg Toes To Rings (do not worry about touching foot to rings – focus on cadence & form)

– rest between each set for twice the amount of time you achieved –

Alternative option:

6 x :30 max effort alternating single leg v-ups or regular v-ups

Option 2: Mayhem Mini Pump

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality

10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-


Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side


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