by rockcanyoncrossfit | Dec 4, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWorkout Option 1Workout 1 (Time)Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG conv: 22.5/15) Independence 4 Rounds 16/13...
by rockcanyoncrossfit | Dec 3, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty bar-build across...
by rockcanyoncrossfit | Dec 2, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2. Workout Prep 2 sets: 5 Wall Balls 3 Pull...
by rockcanyoncrossfit | Dec 1, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2...
by rockcanyoncrossfit | Nov 30, 2023 | 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 | Nov 29, 2023 | Uncategorized
Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in...
