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 24 - September 29


Monday, September 24th

Workout: Every Minute on the Minute for 30 Minutes

Even – 1 Round of “Cindy”
Odd – 15/12 Calorie Row

Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

*If you aren’t finishing rounds with the rep scheme, scale back to something you can finish within a minute, even if barely. Another good rep scheme could be 3/8/10 or you could do fewer calories on the row if need be. Move well and squat deep!


Tuesday, September 25th

Strength/Conditioning: Every Minute on the Minute for 10 Minutes

3 Man Makers (35/20)

Workout: As Many Rounds as Possible in 18 Minutes

7 KB Thrusters (1.5/1)
2 Rope Climbs (8 dips)
200m Run

*Eat your Wheaties and wear your big boy/girl pants. If you’re climbing the rope make sure to wear some longer socks…rope burn is no fun in the shower. Make sure the thrusters are in control and something you can most likely do unbroken. 


Wednesday, September 26th

Strength: 10-8-6-4-2

Touch and Go Clean and Jerks

 Workout: For Time - With a Partner, Relay Style

10 Rounds of “DT+”

12 Deadlifts
9 Hang Cleans
6 Push Jerks (185/135)

*Today’s strength is more like cardio; focus on your breathing as you cycle the barbell. The workout is designed to be heavy but shouldn’t be taking over two minutes per round. Choose a weight that’s challenging but you can maintain speed with throughout the workout.


Thursday, September 27th

Workout: As Many Rounds as Possible in 9 Minutes

6 DB Snatch (50/35)
20 Double Unders (40 singles)

*Bacon Sizzle Thursday…go hard and don’t look at the clock!



Friday, September 28th

Strength:

Work up to a Heavy Hang Snatch Double for the day

 Workout: For Time

40 Toes to Bar
30 Handstand Pushups
20 Burpee Box Jump Overs
10 Squat Snatch (165/115)

*Today’s strength allows you to prep for the workout; at the end we should be very close to hitting whatever weight we decide to use in the workout. Toes to bar should not be done in singles except for the last few if necessary. Keep moving and see how fast you can knockout this chipper.


Saturday, September 29th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner, Relay Style

15 Wall Balls
10 Calorie Row

Seems like the theme this week is intensity. How fast can you finish a round so your partner can tag in?!