Workouts for the Week: April 22 - April 27

The move to the new location begins this week! See Friday and Saturday’s workout for more information.

UPDATE: On Monday, April 29th, classes begin at 5:30am at the new location!

1645 Reservoir Street - Suite 149 - Harrisonburg, VA

 

Monday, April 22nd

Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

14 Rounds: Relay Style
3 Hang Squat Cleans (185/135)  or 6 Goblet Squats
6 Strict Handstand Pushups or 10 Pushups

-Into-

40-30-20: One Athlete Working at a Time
Double Dumbbell Snatch (35/20) or Single Dumbbell Snatch 
Burpee Box Jumps Overs
Handstand Pushup (1:1 Pushups)


Tuesday, April 23rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, April 23rd.

Strength: Snatch Waves - 4 sets; 15 Minutes total. Add weight to each set.

Minute 1 - 3 Squat Snatch (65%)
Minute 2 - 2 Squat Snatch (70%)
Minute 3 - 1 Squat Snatch (75%)
Minute 4 - Rest

Conditioning: As Many Rounds as Possible in 14 Minutes 

4 Box Step Ups (Dumbbell Optional)
6 Dumbbell Jumpovers
8 Push Ups

CrossFit Workout: 7 Minute Ladder - For Last Full Round of Snatches+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Squat Snatch (155/105) - Add 1 rep each round

Fitness Workout: 7 Minute Ladder - For Last Full Round of Manmakers+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Manmaker - Add 1 rep each round


Wednesday, April 24th

Choose either Strength or Conditioning on Wednesday, April 24th. All Athletes will complete the workout.

Strength:

Find a 2 Rep Max Thruster

Conditioning: As Many Rounds as Possible in 15 Minutes 

3 Burpees
5 Dumbbell Push Press
3 Burpees
10 Air Squats

Workout: For Time - With a Partner

21-18-15-12-9
Snychro Thrusters (95/65)
Synchro Bar Facing Burpees

*Partners must be in sync at the top of their thrusters and on the ground of their burpees. Teams will complete the burpees over one barbell.


Thursday, April 25th

Workout: As Many Rounds as Possible in 18 Minutes

200m Run
15 Ball Slams
200m Run
15 Abmat Situps


Friday, April 26th

4:30pm, 5:30pm, and 6:30pm classes are canceled for Friday, April 26th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 4:30pm to load out.

Strength:

Find a 3 Rep Max Deadlift for the day

Workout: As Many Rounds as Possible in 14 Minutes

7 Push Press (115/75)
14 Deadlifts
21 Wall Balls


Saturday, April 27th

8:00am class, 9:00am open gym, and 10:00am class are canceled for Saturday, April 27th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 7:00am to load out.