Rocktown CrossFit

"The goal is to get fit. Make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood

Workouts for the Week: July 16 - July 21

Monday, July 16th

Strength: Every Minute on the Minutes for 12 Minutes

Minute 1 – 3 Squats Cleans @ 70%
Minute 2 – 2 Squats Cleans @ 75%
Minute 3 – 1 Squats Cleans @ 80-85%
Minute 4 – Rest

*Repeat Cycle 3 times

Workout: As Many Rounds as Possible in 8 Minutes

50 Double Unders (50 singles)
15 Strict Press (75/55)

Notes: Squats Cleans should be touch and go or quick singles.  Partner if need be and keep moving through them.  Today’s workout is boulders for shoulders…no legs on the presses and please don’t drop these bars from any height!

Tuesday, July 17th

Strength: 12 Minutes

Find a Heavy Power Snatch double for the day

Notes: if this is light for you, turn it in to 5 touch and go every 90 seconds

Workout: As Many Rounds as Possible in 20 Minutes - With a Partner

30 Hang Squat Snatch (45/35)
15 Toes to Bar (1:1 knee tucks)

*Partner A will workout through the couplet, Partner B will complete a 400m Run…Partner B will pick up where Partner A stops after they return from the run.

Notes: Snatches can also be quick singles today…try to avoid the starfish and work out that pull under the bar.  It’s the volume not the weight that will add up in the workout. Coaches should never hear a bar “hit” the ground…be so gentle that it doesn’t make a sound 

Wednesday, July 18th

Workout: “12 Days of Christmas” - For Time

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

Notes: Christmas in July. This is LONG and most classes will run over a few minutes.  Each class will have a quick warm up and stretch and get moving.  Be prepared to warm up outside so those before you can finish up. Grueling but fun and a crazy reminder that we are only five months away from Christmas!

Thursday, July 19th

Workout: As Many Rounds as Possible in 16 Minutes - With a Partner - Relay Style

20 Double Unders (30 singles)
10 Handstand Pushups (10 Pushups)
8 Alternating DumbBell Snatch (50/35)

Notes: These rounds should be fast…scale if you’re getting caught up on a certain movement.  Nate tested…Nate approved!

Friday, July 20th

Workout: As Many Rounds as Possible in 15 Minutes

250m Row
30 Abmat Situps
15 KB Swings

Cashout: 3-5 Rounds of Durante Core

Notes: It's a challenging week…keep moving and get the toxins out!

Saturday, July 21st

Workout: “Daniel” - Modified - With a Partner

50 Pullups
400m Run
21 Thrusters (135/95)
800m Run
21 Thrusters
400m run
50 Pullups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.