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: June 18 - 23

Monday, June 18th

Strength:

Find a 1 Rep Max Squat Clean Thruster for the Day

*No jerkin it! Got it?!

Workout: For Time - Courtesy of Bergeron and Camp Arifjan Kuwait - 15 Minute Cap

21 Barbell Burpees
21 Power Cleans (135/95)
15 Barbell Burpees
15 Hang Squat Cleans
9 Barbell Burpees
9 Thrusters

*Go heavy!  Thrusters in sets of 3 if need be but not sets of 1!  I’ve given this one a test run, do more than you think you can and sprint the round of 9! 

Tuesday, June 19th

Conditioning: As Many Rounds as Possible in 18 minutes. (But not as fast as possible, just keep moving.)

3 Unbroken Power Snatch
3 Tire Flips
200m Run

*Snatches should be touch and go, climbing in weight until heavy throughout the time domain.

Workout: For Time

30 Handstand Pushups (40 pushups)
10 Front Squats (185/135)
20 Handstand Pushups (30 pushups)
20 Front Squats (135/95)
10 Handstand Pushups
30 Front Squats (95/65)

Wednesday, June 20th

Strength:

3×10 Strict Press (heavy as possible)

Workout: For Time

200 Double Under (300 singles)
100 Push Press (75/55)
50 Toes to Bar (1:1 knee tucks)

*Just because you see that 75/55 as RX…know that you will need to do massive sets.  5-10 reps for the first few sets probably isn’t enough…keep that in mind. That being said keep in under control…these should be smooth and fluid, not like a fish trying to get back in the river. 

And whatever you do…do not drop the bar from overhead.

Thursday, June 21st

Workout: For Time - Courtesy Bergeron

1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

Kelly = 400m Run/30 Box Jumps/30 Wall Balls
Helen = 400m Run/21 KB Swings (1.5/1)/12 Pullups

Friday, June 22nd

Workout: For Time - Relay with 3 man teams. Each person will do 6 rounds; 18 rounds total per team.

15/12 Calorie Row
5 Power Clean (205/135)

*Fast and Heavy!  Keep each round under 2 Minutes…if it's taking longer scale. You get a big rest so let it rip when you're on clock!

Cashout: Pumptown Express - Tabata Floor Press with KettleBells’s

8 Rounds of…
20 seconds floor press 24lb KettleBells’s
10 Second hold at support with arms extended

No dropping the bells and at least 8 reps each set.  Alternate doing this with a partner (you do the 4 minutes then your partner) so you can do it with KettleBells if possible.  And as he says in the video “If you do this right, you should be crying at the end.” 

Demo can be found here: https://instagram.com/p/BddWtZmHT6R/

Saturday, June 23rd

Workout: For Time - With a Partner

1000m Row
100 Wall Balls
1 Mile Run (together)
100 Deadlifts (155/105)
1000m Row
100 Pushups