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: September 3 - September 8

Monday, September 3rd

Strength:

3 Push Press + 1 Push Jerk
3 Push Press + 2 Push Jerk
3 Push Press + 3 Push Jerk
3 Push Press + Max Effort Push Jerk

*The push press will be the limiting factor…the sets start once its begins to get heavy

Workout: 9 Minute Ladder  - 3/6/9/12/15/18/...(increase by 3 reps throughout time)

Handstand Pushups
Shoulder to Overhead (135/95)
Burpees

*Boulders for shoulders today. In strength really focus on aggressively pressing on the push press; the push jerks will be the easy part. In the workout be smart about breaking up the sets as the numbers increase; going to failure isn’t a great idea in the first few minutes. Have some pacing and peak as we get close to the finish line.


Tuesday, September 4th

Workout: As Many Rounds as Possible in 21 Minutes

200m Med Ball Run
20 Wall Balls
8 Deadlifts (275/185)
1 Rope Climb (4 dips)

*Going for distance! Again, pace is important...steadily increasing speed as we go is our goal.  The deadlifts should not be done in singles; this should be a weight we string together. If its small sets by the end that’s fine but the less times we have to tighten up to load the body for the weight the better. If you're scaling pick a deadlift weight that is challenging…these should feel moderately heavy. If running with the medball is too much scale back to just a run. Bring a sweat towel and enjoy!


Wednesday, September 5th

Strength: Climbing in Weight - 2-2-2-2-2-2

Hang Snatch

Workout: As Many Rounds as Possible in 15 Minutes - Inspired by Bergeron

30 Double Unders (50 singles)
15 Power Snatch (75/55)
30 Double Unders (50 Singles)
15 Toes to Bar (1:1 Knee Tucks)

*Today’s strength gives us a chance to focus on good positioning…the hang allows us to get a perfect start from the knees. Make sure we are taking out all the slack before we start but the coaches will remind you as they review the movements. If you are new to The Rock or new to CrossFit this is a good opportunity to practice our cleans and continue refining that movement. Today’s workout is a little longer and a lot of double unders…make sure we stay moving and if anything is really slowing us down be sure to scale. The snatches in the workout should be very light and please do not drop the barbell from overhead as you’re finishing your sets.


Thursday, September 6th

Workout: For Time

28-21-15-9
Calorie Row
Dumbbell Hang Cleans (50/35)

*Looks easy on paper right? We’ll see. 


Friday, September 7th

Strength: 10 Minutes

Find a heavy Clean and Jerk for the Day

Workout: For Time - Squat Clean Thruster Ladder - Inspired by Bergeron

10 Reps (135/95)
8 Reps (155/105)
6 Reps (185/125)
4 Reps (205/145)
2 Reps (225/155)

*Nice swole sesh to close out the week. Strength give us the opportunity to prepare for today's workout but use the time to move some heavy loads as you get close to the end of the 10 minutes. Plan your jumps accordingly if you’re scaling. Singles in the workout today are fine, just no push jerks at the top of those thrusters!


Saturday, September 8th

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

60 Dumbbell Snatch (50/35)
50 Wall Balls
40/30 Cal Row
30 Burpee Box Jump Overs
20 Bar Muscle Ups (30 pullups)