Bigger.Faster.Stronger

WoRKOUT OF THE DAY

RCC

Featured Workout

Here at Rock Canyon Crossfit, we structure our training to make you a well-rounded, functional athlete. We want you to be aware of Workout of the Day (WOD) so you can prep yourself accordingly.

WOD

Mayhem Affiliate 09/29/2023
Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in weight, stay light)

2. Strength
Heavy 10-rep Back Squat

3. Workout Prep
With Partner:
3 sets:
4 Box Step Ups (each)
1 Sandbag Clean (build in weight)

Strength/Accessory
Back Squat (Weight)

Back Squat
- Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout
Workout (Time)

Tater Tots

Freedom (RX'd)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
(KG conv: 70/45 SB, 83/56 PC)

Independence
Teams of 2
300 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))
(KG conv: 45/32.5 SB, 61/43 PC)

Liberty
Teams of 2
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)

  • Target time: 14-16 minutes
  • Time cap: 22 minutes
Mobility
Mobility
  • 1 min foot smash w/ lacrosse ball (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Seal Pose

Bigger.Faster.Stronger

Gym H0urs

Monday-Friday: 6am | 7am | 8am | 9am | 5pm | 6pm

Saturday: 7am | 8am | 9am open gym

Sunday: Closed

Work

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