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 9 - July 14

Monday, July 9th

Strength:

Find a Heavy of the following complex:
1 Power Clean + 1 Split Jerk with a 2 second hold in the catch

*One of my favorite strength days. Keep the clean to a power and really focus on the footwork in the Jerk. Remember, its not how much you can push as it is how fast can you get under it. 

Workout: For Time - 15 minute time cap. Inspired by Street Parking and tested by Nate.

50 Double Unders (2:1 Singles)
10 Clean and Jerks (185/135)
40 Double Unders
8 Clean and Jerks (185/135)
30 Double Unders
6 Clean and Jerks (185/135)
20 Double Unders
4 Clean and Jerks (185/135)
10 Double Unders
2 Clean and Jerks (185/135)

*Workout should be steady throughout…heavy but no failure.  This is a clean and jerk workout…the doubles are an afterthought so don’t waste a lot of time there. Pick up the rope and go!

Tuesday, July 10th

Conditioning: 12 minutes of Row Intervals

Minutes 1-2-3: 20/14 Calories each Minute
Minute 4: Rest
Minutes 5-6-7: 15/11 Calories each Minute
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories each Minute 

Workout: 3 Rounds for Time

18/14 Calorie Row
12 Toes to Bar (18 knee tucks)
9 Burpee Box Jump Overs

*Who’s ready to sweat? For this workout you should push the tempo.  Go hard on the box jump overs..its only 9 at a time!  This is a “bacon sizzle” kind of day!

Wednesday, July 11th

Strength: Every Minute on the Minute for 12 Minutes

Minute 1: 6 Back Squat @ 65%
Minute 2: 6 Back Squat @ 70%
Minute 3: 6 Back Squat @ 75%
Minute 4: Rest

Cycle 3 times.

*For big groups sharing bars for the squats…move though as quickly as possible. All hands on deck to help change the weights.

Workout: 8 Minute ladder.

2-4-6-8-10-12...increase by 2 reps till time runs out
Alternating DumbBell Snatch (50/35)
Wallballs

Thursday, July 12th

Workout: "Jerry" - 35 Minute Time Cap

1 Mile Run
2000m Row
1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

*Today you get to run 2 miles with a 2000m Row in the middle. You never have to do it…but think about Jerry and the thousands of others that would give anything to have the opportunity to run with like-minded people by their side.

Friday, July 13th

Strength: Every Minute on the Minute - 9 Minutes. Repeat from March 9th, 2018.

Minute 1 – 3 Squat Snatch @ 70%
Minute 2 – 2 Squat Snatch @ 75%
Minute 3 – 1 Squat Snatch @ 80%

Cycle 3 times

Workout: 5 Rounds for Time

5 Dumbbell Squat Clean Thrusters (50/35)
5 Bar Muscle Ups (8 pullups)

*Good workout for the soul…it’s going to sting but the faster you go the faster you get done. If you fail more than 2-3 times on the Muscle ups be sure to scale to the pullups.  Intensity should be high so if we need scale to make that stimulus happen please do so!

Saturday, July 14th

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

100 Deadlifts (135/95)
80 KettleBell Swings (1.5/1)
60 Front Squats (135/95)
40 Handstand Pushups