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 10 - September 15

Monday, September 10th

Workout: For Time - Inspired by Coach Mary

1 Mile Run
100 Ball Slams - Every minute on the minute 5 Toes to Bar (5 knee tucks)
1 Mile Run

*Mary initially suggested three miles but two seems like a good number. Once you return from the run every time the clock hits the top of the minute you’ll stop and perform five toes to bar.  If a mile is taking over 12 minutes scale the run back to 800m, we want to make sure we get both ends of the sandwich in this workout.


Tuesday, September 11th

Conditioning: Every Minute on the Minute for 10 Minutes

5 Shoulder to Overhead (135/95)
30 Double Unders (30-40 singles)

*Complete both movements within the same minute.

Workout: As Many Reps as Possible in 15 Minutes

4 Squat Cleans (155/105)
8 Chest to Bar Pullups
10 Calorie Row

*Return on investment at its finest. If you're scaling the conditioning, choose a weight that you can do unbroken. Same with the double unders…something you can get going on without a ton of breaks. Today's workout is a grinder; try to keep a consistent pace throughout the 15 minutes.


Wednesday, September 12th

Strength: 3-3-3-3-3-3

Power Clean + Push Jerk
Heavy as Possible

Workout: For Time - Courtesy of Chad Williams

50 Abmat Situp Buy-In

-then-

21-18-15-12-9
Wall Balls
Box Jumps

-then-

50 Abmat Situp Cash-Out

*Clean and Jerks should be touch and go during today's strength. Work on clean transitions from catching the bar in the dip and going directly into the jerk. Today's workout is sprint style…do your best to go unbroken!


Thursday, September 13th

Workout: For Time

1 Ring Muscle Up (Bar/2 Strict Pullups)
2 Overhead Squats (165/115)
2 Ring Muscle Up (Bar/4 Strict Pullups)
4 Overhead Squats
3 Ring Muscle Up (Bar/6 Strict Pullups)
6 Overhead Squats
4 Ring Muscle Up (Bar/8 Strict Pullups)
8 Overhead Squats
5 Ring Muscle Up (Bar/10 Strict Pullups)
10 Overhead Squats

*This is a challenge: heavy overhead squat + the hardest gymnastic movement. You can squat snatch your first rep or clean and jerk from the back rack. Please scale the muscle ups if any more than three failed attempts on one set.


Friday, September 14th

Workout: For Time

1000m Row

-into-

3 Rounds
21 Deadlifts (155/105)
15 Barbell Burpees
9 Shoulder to Overhead (155/105)

-into-

1000m Row

*Gut check to finish the week. Deadlifts and the shoulder to overheads should be done in big sets; goal should be no more than 2 sets on each barbell. Nothing better than 1000m sprint to take you into the weekend!


Saturday, September 15th

Workout: As Many Rounds as Possible in 16 Minutes - With a Partner - Relay Style

21 Double Unders (30 singles)
15 DB Snatch (50/35)
9 Pullups

*DB snatch does not have to alternate arms.