by rockcanyoncrossfit | Jun 2, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep...
by rockcanyoncrossfit | Jun 2, 2023 | Uncategorized
Rock Canyon Crossfit – TeensView Public WhiteboardWarm UpHip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets)Deadlift (Deadlift – Heavy Single (10-12 minutes) *Not a max! Make...
by rockcanyoncrossfit | Jun 1, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build...
by rockcanyoncrossfit | Jun 1, 2023 | Uncategorized
Rock Canyon Crossfit – TeensView Public WhiteboardWarm UpHip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel 5 Bench Press (empty bar – build across sets)Bench Press (Bench Press – Heavy Single (10-12...
by rockcanyoncrossfit | May 31, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets-WorkoutWorkout (10 Rounds for time)...
by rockcanyoncrossfit | May 30, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-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...
