Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength

Heavy Single Snatch (10-12 minutes)

3. Workout Prep

1 set:

100m Row (at workout pace)

5 Push Ups



Build to a heavy single Squat Snatch

(10-12 minutes)

* rest as needed between lifts *


Workout (Time)

Potato Chips

Freedom (RX’d)

2000/1750m Row

*Every 2:00 (including 0:00) perform 15/12 Push Ups


1750/1500m Row

*Every 2:00 (including 0:00) perform 12/10 Push Ups


1200/1000m Row

*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups

Target time: 9-11 minutes

Time cap: 16 minutes

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side


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