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: May 13 - May 18

Monday, May 13th

Workout: For Time - Inspired by Bergeron

27/24 Calorie Row
27 Burpees
27 Chest to Bar Pullups

-4 Minute Rest-

21/18 Calorie Row
21 Burpees
21 Toes to Bar (1:1 Situps or Toes to Bar attempts)

-4 Minute Rest-

15/12 Calorie Row
15 Burpees
15 Pullups

!Cashout! 4 Rounds

10 V-Ups or Leg Lifts
10 Plank Up and Down


Tuesday, May 14th

Choose either Strength or Conditioning and choose either the CrossFit Workout or Fitness Workout on Tuesday, May 14th.

Strength: Find a Heavy Complex - Compare to January 16th, 2019

1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat

Conditioning:

As Many Rounds as Possible in 5 Minutes:
5 Dumbbell Hang Clean and Jerks
5 Dumbbell Jump Overs (Over and Back = 1)
5 Pushups

-3 Minute Rest-

As Many Rounds as Possible in 7 Minutes:
7 Dumbbell Hang Clean and Jerks
7 Dumbbell Jump Overs
7 Pushups

CrossFit Workout: For Time - Inspired by Bergeron

50 Double Unders (Scaling Option: 100 Single Unders or 50 Double Under attempts)
10 Squat Snatch (115/75)
50 Double Unders
8 Squat Snatch (135/95)
50 Double Unders
6 Squat Snatch (155/105)
50 Double Unders
4 Squat Snatch (165/115)
50 Double Unders
2 Squat Snatch (185/125)

Fitness Workout: For Time - Inspired by Bergeron

50 Double Unders (Scaling Option: 100 Single Unders or 50 Double Under attempts)
10 Devils Press
50 Double Unders
8 Devils Press
50 Double Unders
6 Devils Press
50 Double Unders
4 Devils Press
50 Double Unders
2 Devils Press


Wednesday, May 15th

Conditioning: 14 Minutes

Sled Sprints + 3 Tire Flips (Solo or Tandem) 

Workout: “Jack Squat” - For Time - Courtesy of Bergeron

21-15-9
Front Squats (135/95)
Kettlebell Swings (1.5/1)
400m Run (Between Each Round)

RX+ - Wear a Weight Vest (20/14)


Thursday, May 16th

Choose either the CrossFit Workout or Fitness Workout on Thursday, May 16th.

CrossFit Workout: For Time - 32 Minute Cap

50 Burpees
150 Double Unders (200 Single Unders)
25 Back Squats (185/135)
1 Mile Run
50 Alternating Dumbbell Snatch (50/35)

Athletes must also accumulate 5 Rope Climbs (Scaling Option: 7 Wall Walks) as they complete the workout. Athletes may choose when to complete these movements as well as how to break them up.

Fitness Workout: For Time - 32 Minute Cap

50 Burpees
150 Double Unders (200 Single Unders)
30 Goblet Squats
1 Mile Run
50 Alternating Dumbbell Snatch (50/35)

Athletes must also accumulate 5 Rope Climbs (Scaling Option: 7 Wall Walks) as they complete the workout. Athletes may choose when to complete these movements as well as how to break them up.


Friday, May 17th

Conditioning & Gymnastics: Every 90 Seconds for 7 Rounds

15/12 Calorie Row
Max Deficit Handstand Pushups (Scaling Option: Handstand Pushups or Deficit Pushups on 25lb plates)

 Workout: As Many Rounds as Possible in 14 Minutes

12 Wall Balls
9 Handstand Pushups
6 Clean and Jerks (135/95)
3 Bar Muscle Ups (Scaling Option: 5 Strict Pullups)


Saturday, May 18th

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

“Dumbbell DT”
12 Deadlifts (50/35)
9 Hang Cleans
6 Shoulder to Overhead
200m Partner Run (After each partner completes 1 round of DT)