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
1. Movement Prep/Activation 2. Strength 3. Workout Prep Back Squat Tater Tots Freedom (RX'd) Independence Liberty
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)
Heavy 10-rep Back Squat
With Partner:
3 sets:
4 Box Step Ups (each)
1 Sandbag Clean (build in weight)
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
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)
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)
Teams of 2
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)
Bigger.Faster.Stronger
Gym H0urs
Monday-Friday: 6am | 7am | 8am | 9am | 5pm | 6pm
Saturday: 7am | 8am | 9am open gym
Sunday: Closed