Workouts for the Week: October 7 - October 12

THE 2020 CROSSFIT OPEN STARTS THIS WEEK

Open Athletes need to sign up for their Friday, Saturday, or Sunday heat through the link in the Open Facebook group by Friday morning at 8:00am. Rocktown Athletes not competing in The Open should come and show their support!


Monday, October 7th

Choose either the CrossFit Workout or Fitness Workout on Monday, October 7th.

CrossFit Workout: For Time - With a Partner

3000m Row
200 Double Unders (Scaling: 300 Single Unders each)
100 Wall Balls
50 Shoulder to Overhead (185/135)
25 Bar Muscle Ups (Scaling: 30 Strict Pullups)

Fitness Workout: For Time - With a Partner

3000m Row
200 Double Unders (Scaling: 300 Single Unders each)
100 Wall Balls
60 Dumbbell Push Press
25 Bar Muscle Ups (Scaling: 30 Strict Pullups)


Tuesday, October 8th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, October 8th.

Strength: 15 Minutes - Find a Heavy Complex

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning: As Many Rounds as Possible in 15 Minutes

8 Bike/Row/Ski Calories
10 Pushup + Shoulder Tap
12 Russian Twist (Over and Back = 1 Rep)

CrossFit Workout: For Time

2-4-6-8-10
Squat Cleans (225/155)
Strict Handstand Pushups (Scaling: 10 Strict, Plate, or Deficit Pushups - each round)
*300m Run before each round

Fitness Workout: For Time

Five Rounds
10 Dumbbell Squat Cleans
10 Strict/Plate/Deficit Pushups
*300m Run before each round


Wednesday, October 9th

Conditioning: 16 Minutes

Sled Push + Assault Bike + Dumbbell Overhead Lunges

Workout: As Many Reps as Possible in 14 Minutes - With a Partner

2 Devils Press (35/20)
2 Burpee Box Facing Jump Overs
Add 2 Reps per round. Both partners will complete the round of 2, 4, 6, and 8 before moving to the next round. On the round of 10 and beyond, partners split the reps.


Thursday, October 10th

Choose either the CrossFit Workout or Fitness Workout on Thursday, October 10th.

CrossFit Workout: For Time

3 Rounds
21 Calorie Row
15 Toes to Bar
9 Power Snatch (115/75)

Ftness Workout: For Time

3 Rounds
21 Calorie Row
15 Toes to Bar
16 Dumbbell Snatch


Friday, October 11th

Heats for the 2020 CrossFit Open begin at 5:30pm; there is no 5:30pm class on Fridays during The Open.

Strength

6X3 Back Squat
No more than 70% or 1RM

Workout: As Many Rounds as Possible in 13 Minutes

15/12 Calorie Row
12 Push Press (95/65)
9 Med Ball Cleans


Saturday, October 12th

Heats for the 2020 CrossFit Open begin at 9:00am; there is no Open Gym on Saturdays during The Open. 8:00am class will run as scheduled and 10:00am class may start a few minutes late.

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

60 Double Unders (120 Single Unders)
30 Deadlifts (135/95)
15 Synchro Bar Facing Burpees


Sunday, October 13th

Heats for the 2020 CrossFit Open begin at 9:30am.