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 6 - August 11

Monday, August 6th

Monday Partner Mash

In 7 Minutes find a Max Squat Clean for the Day; at the 7 minute mark complete “Barbed Wire”

"Barbed Wire" - Four Rounds
400m Run (together)
20 Chest to Bar Pullups
20 Handstand Pushups (30 pushups)
40 Abmat Situps
40 Air Squats

-then-

100 Bar-Facing Burpees

*Easing into the week with some partner love. Make good choice on the barbed wire portion of this workout…choose options that will keep you moving. The bar facing burpees can be scaled to stepover or no step/jump if need be. The 400’s will also add up; these can turn into 200’s if they need to. No walking today…have to keep it at least a jog.


Tuesday, August 7th

Conditioning: 18 Minutes - Stay moving throughout the Time Domain

2 Sled Push + 2 Rope Climbs(6-8 dips) + 4 Tire Flips

*You can take the sleds down 50m, rest while someone else takes it back, then take it back to the top and head inside for your rope climbs.  Be careful of the rope when coming in the front door…it can go rogue!  Team up on the tire flips.

Workout: For Time - 10/9/8/7/6/5/4/3/2/1

Shoulder to Overhead (115/75)
Med Ball Cleans
Alternating Pistols (goblet squat or rig assisted)

Shoulders in the front, legs in the back! Once you get to the round of 5 it should be pedal to the metal. Stand all the way up on your medball cleans; don’t be that guy/gal!


Wednesday, August 8th

Bring a Friend Day!
Check the blog post "Finding Your Fitness"

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

30/25 Calorie Row
20 Burpees
10 Dumbbell Squats (50/35)

*No better time than the present…a year from now you’ll be glad you did. If you are bringing a friend please stick with them and help with the movements. Coaches will help all they can but you can be their guide as well. Go fast and have fun!


Thursday, August 9th

Workout: "Jump City" - For Time - Courtesy of Bergeron

1 Round
800m Run
80 Double Unders (160 singles)
21 Hang Power Cleans (135/95)

-then-

2 Rounds
400m Run
40 Double Unders (160 singles)
15 Hang Power Cleans (135/95)

-then-

3 Rounds
200m Run
20 Double Unders (160 singles)
9 Hang Power Cleans (135/95)

*Pacing early is important. We want to peak as the workout is near the end. Know what will slow you down and scale back in those areas if you need to. Consider scaling to a shorter run, single unders, or lighter cleans?


Friday, August 10th

Workout: As Many Rounds as Possible in 12 Minutes

9 Toes to Bar (knee tucks)
6 Box Jumps (30/24)
3 Squat Snatch (135/95)

*Get to the top shelf on the box jumps today. As you’ve heard me say before these should not be a “Jesus-take-the-wheel-I-hope-I-make-it-up-there" kind of box jump. You should be jumping to something we can do repetitively with confidence. These snatches should also not look like 1 rep max attempts; keep them smooth and consistent throughout the 12 minutes.


Saturday, August 11th
Hero Workout - “Saman”

This workout is in honor of retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

SAMAN.PNG
 

 

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.” 

 

 

Workout: "Saman" - 8 Rounds For Time (Solo or With a Partner)

13 Deadlifts (185/125)
17 Wall Balls
400m Run

*While we are honoring a hero we still need to be smart and safe. Consider partnering up for this hero workout. 40-45min Time Cap. Puts all the first world complaining we do in perspective. Godspeed.