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: August 20 - August 25

Monday, August 20th

Strength: 10 Minutes

Work up to a Heavy Power Snatch for the day

Workout: For Time

1 Mile Run
80 Double Unders (200 Singles)
40 Handstand Pushups (50 Pushups)
20 Power Snatch (165/105)

*If you are going RX in the workout you should be hitting the RX weight in the Strength portion. If 165/105 is your PR then its too heavy for the workout...find something heavy but you can continue to hit at the end. If anything along the way brings you to a halt we should draw the line there and go the scaled route. You hear us preach a lot about “desired stimulus” and at no point in this workout should we get stopped in our tracks…that’s why they call it a chipper.


Tuesday, August 21st

Conditioning: 24 Minute Cap

100 Burpee Box Jump Overs
*One minute of work, one minute of rest. Continue to 100 or a scaled amount.

Workout: As Many Rounds as Possible in 7 Minutes

8 Pushups
8 Alternating DB Snatch (50/35)

*Eat your Wheaties! Go hard on the conditioning as you have the built in rest…whether your number is 100 or 50 find something challenging. Not going to lie, 100 will be hard to finish! When we get to the workout, make that bacon sizzle...it's short but effective. 


Wednesday, August 22nd

Strength: Back Squats - 3 rounds, each round lasting 2 minutes or less.

6 reps @70%
4 reps @ 75%
2 reps @ 80%

Workout: 3 Rounds For Time

500m Row
15 Toes to Bar (20 Abmat Situps)
12 Reps of Barbell Movement (155/105)
*Round 1 Barbell Movement: Front Squats
*Round 2 Barbell Movement: Shoulder to Overhead
*Round 3 Barbell Movement: Thrusters

*We should be able to do each barbell movement in 2 sets with the exception of the Thrusters but by no means should they be done in singles.


Thursday, August 23rd

Coach Mary’s Birthday Workout: For Time With a Partner

150 Double Unders (300 Singles)

-then-

50-40-30-20-10
Hang Cleans (95/65)
Shoulder to Overhead
Burpees

-then-

150 Double Unders (300 Singles)

*Celebrate Mary’s day of birth with some sweat. Grab a partner and attack. Nothing in this workout should be slow…move with haste. We want to hear the bacon sizzle by the time we get to the round of 10!


Friday, August 24th

Workout: “Running Jackie” - For Time - Courtesy of Street Parking

800m Run
50 DB Thrusters (35/20)
30 Pullups

Cashout: 10-15 Reps of  “Fast Eddie”

*Do big sets of Thrusters and don’t drop the dumbbells…basically the rules of life. 


Saturday, August 25th

Workout: For Time With a Partner

21-15-9-6-3-6-9-15-21
Overhead Squats (95/65)
Wall Balls
Calorie Row

*Strategy is the name of the game. These overhead squats should be light…communicate with your partner and keep the transitions smooth and fast!