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: April 29 - May 4

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

1645 Reservoir Street - Suite 149 - Harrisonburg, VA

 

Be sure to check the blog for some final reflections and thoughts moving forward.


Monday, April 29th

Choose either the CrossFit Workout or the Fitness Workout on Monday, April 29th.

CrossFit Workout: “2.0”

Part A: As Many Rounds as Possible in 18 Minutes - With a Partner
5 Thrusters (115/75)
10 Barbell Burpees
15 Toes to Bar (1:1 Knee Tucks)
300m Partner Run

-2 Minutes Rest-

Part B: 7 Minutes
Find a Squat Clean 1 Rep Max (Max Calories Row’d/Biked/Ski’d)

Fitness Workout: “2.0”

Part A: As Many Rounds as Possible in 18 Minutes - With a Partner
5 Dumbbell DB Thrusters
10 Barbell Burpees
15 Toes to Bar (1:1 Knee Tucks)
300m Partner Run

-2 Minutes Rest-

Part B: 7 Minutes
Max Calories Row’d/Biked/Ski’d


Tuesday, April 30th

All athletes will complete the Conditioning Ladder; choose either the CrossFit Workout or the Fitness Workout on Tuesday, April 30th.

Conditioning: 12 Minute Ladder - 3-6-9-12-15-etc.

Burpees
Goblet Squats
150/100m Row

 CrossFit Workout: As Many Rounds as Possible in 11 Minutes

7 Deadlifts (135/95)
7 Pushups
25 Double Unders (30 Singles)

 Fitness Workout: As Many Rounds as Possible in 11 Minutes

7 Double Kettlebell Sumo Deadlifts
7 Pushups
25 Double Unders (30 Singles)


Wednesday, May 1st

Strength: Find a Heavy Complex

1 Full Squat Snatch + 1 Hang Snatch

 Workout: For Time

10 Squat Snatch (135/95)
30/21 Calorie Row
50 Alternating Pistols (Scaling Option: 60 Single Arm Dumbbell Squats, 30 each side)
30/21 Calorie Row
10 Squat Snatch (135/95)


Thursday, May 2nd

Workout: For Time - With a Partner

1 Mile Run
100 Wall Balls
80 Alternating Dumbbell Snatch (50/35)
60 Handstand Pushups
40 Chest to Bar Pullups


Friday, May 3rd

Heads Up: JMU Commencement takes place on Friday, May 3rd. Traffic on Reservoir may be significant.

Workout: For Time

10-8-6-4-2
Clean and Jerks (155/105)
Burpee Box Jump Overs (30/24)

 !Cashout! 3 Rounds

10 V-Ups
20 Straight Leg Abmat Situps
30 Strict Pushups


Saturday, May 4th

Heads Up: JMU Commencement takes place on Saturday, May 4th. Traffic on Reservoir may be significant.

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

60 Double Unders (120 singles)
30 Calorie Row
15 Overhead Squats (95/65)