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.


Mayhem Affiliate 09/26/2022
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength Prep
Athletes will perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)
3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30))
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Overhead Squat (3x1 @ 90% of 1RM Snatch)
Metcon (AMRAP - Rounds and Reps)
"Key Lime Pie"

Freedom (RX'd)
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
(KG conv: KB 24/16)

10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20"/16")
(KG conv: KB 16/11)

10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20"/16")

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds
Metcon (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash]()
[Tricep Smash]()
[Barbell grip smash]()


Gym H0urs

Monday-Friday: 6 – 10am — 5-7pm

Saturday: 7am – 10am

Sunday: Closed


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