Workouts for the Week: December 17 - December 22

Monday, December 17th

Choose either Strength or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

Strength: 15 Minutes - Find a Heavy Complex

1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

Fitness Conditioning: 10 Rounds - 15 Minute Cap

30 Seconds Max Toe Taps (on the KB or DB; Video Below)
12 KB Deadlifts
8 DB Box Step Ups

CrossFit Workout: For Time

45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Fitness Workout: For Time

45 Calorie Row/Bike/Ski
45 Single Dumbbell Hang Clean and Jerk (50/35)
15 Wall Walks


Tuesday, December 18th

Choose either Strength & Stamina or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, December 18th. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 2 Front Squats at 80% of your Front Squat 1 Rep Max
Even Minute: 4 Back Squats at 80% of your Front Squat 1 Rep Max

Fitness Conditioning: Every Minute on the Minute for 12 Minutes

3 Burpees + 6 Lunges
(If you have more than 20 seconds of rest increase reps to 4 Burpees and 8 Lunges)

CrossFit Workout & Fitness Workout: For Time - With a Partner - As Many Rounds as Possible in 17 Minutes

30 Double Unders (2:1 singles)
7 Toes to Bar
7 DB Squats (50/35)
7 DB Shoulder to Overhead


Wednesday, December 19th

Workout: For Time - With a Partner

2000m Row

-Into-

3 Rounds
10 Bar Muscle Ups (15 Strict Pullups)
20 Deficit Handstand Pushups - 45 lb. Plate (30 Deficit Pushups)
30 Thrusters (135/95)
40 Wall Balls


Thursday, December 20th

The Twelve Days of Christmas

Fitness Workout is included in the parentheses below.

Workout: For Time - Complete in the style of the song - Solo, with a partner, or with a team

1 Lap
2 Push Jerks (135/95) (DB Push Press)
3 Power Cleans (DB Hang Cleans)
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts (KB Swings)
7 Burpees
8 Lunges
9 Push ups
10 Wall Balls
11 Pullups
12 Front Squats (KB Goblet Squats)

*The most wonderful time of the year! This workout is LONG and most classes will run over a few minutes. Each class will have a quick warmup and stretch and then will quickly get to the workout.


Friday, December 21st

Workout: For Time - 3 Rounds

7 Power Snatch (155/105)
14 Burpees
21 Abmat Situps
42 Double Unders (2:1 singles)

!Cashout!

Make up two missed or repeat two of the “Twelve Days of Christmas Cashouts”
Check the Rocktown CrossFit Facebook page to view the cashouts.


Saturday, December 22nd

Workout: For Time

50 Box Jumps (30/24)
50 KB Swings
50 Knee to Elbows (50 Knee Tucks)
50/40 Calorie Row