by rockcanyoncrossfit | May 1, 2024 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement...
by rockcanyoncrossfit | Apr 30, 2024 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet...
by rockcanyoncrossfit | Apr 30, 2024 | Uncategorized
Rock Canyon Crossfit – TeensView Public WhiteboardWarm-up Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge...
by rockcanyoncrossfit | Apr 29, 2024 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWorkout Option 1Spock (Checkmark)Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 KB) Independence...
by rockcanyoncrossfit | Apr 28, 2024 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) 2. Workout Prep 3 sets: 5/4...
by rockcanyoncrossfit | Apr 27, 2024 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine 20 Banded Pass Throughs 20 Banded Shoulder Press -into- 8:00 AMRAP 3 Inch Worms 6 Single Dumbbell Shoulder Press (each) 10 Alternating V-Ups...
