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: June 17 - June 22

Monday, June 17th

Choose either the CrossFit Workout or Fitness Workout on Monday, June 17th. All Athletes will complete the Cashout.

CrossFit Workout: “Girls Gone Wild” - For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

“Grace+” - 30 Clean and Jerks (185/135)

-Into-

“Isabel+” - 30 Power Snatch (155/105)

Fitness Workout: For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

40 Double Dumbbell Hang Clean and Jerk

-Into-

60 Alternating Dumbbell Snatch

!Cashout! With a Partner

5 Max Effort Weighted Planks - Partner loads weight, then switch


Tuesday, June 18th

Choose either Strength or Conditioning on Tuesday, June 18th. All Athletes will complete the workout.

Strength: Every Minute on the Minute

Four Rounds
Minute 1 – 4 Strict Press - No more than 60% of 1RM
Minute 2 – 8 Push Press
Minute 3 – 12 Push Jerk
Minute 4 – Rest

Conditioning: Every Minute on the Minute

Four Rounds
Minute 1 – 15-20 Air Squats
Minute 2 – 15 Leg Lifts
Minute 3 – 10-15 Pushups
Minute 4 – Rest 

Workout: As Many Rounds as Possible in 16 Minutes

40 Handstand Pushups (Scaling Options: 50 Hand Release, Pike, or Deficit Pushups)
60 Alternating Pistol (Scaling Options: Goblet Squat or Assisted Pistols)
80 Calorie Row

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


Wednesday, June 19th

Strength: 12 Minutes - Find a Heavy Complex

2 Hang Snatch + 1 Overhead Squat

Workout: For Time - 18 Minute Cap

400m Run
21 Deadlifts (135/95)
15 Overhead Squats (135/95)
9 Bar Muscle Ups
400m Run
15 Deadlifts
12 Overhead Squats
6 Bar Muscle Ups
400m Run


Thursday, June 20th

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

8 Burpees
16 Alternating Dumbbell Snatch (50/35)
32 Double Unders (100 Single Unders)


Friday, June 21st

Strength & Conditioning: Every Minute on the Minute for 12 Minutes

Odd Minute: 5 Back Squats @ 50-60%
Even Minute: 10/8 Assault Bike Calories or 15/12 Row Calories

Everyone should use the Assault Bike at least a few rounds; sharing is caring.

Workout: For Time

Three Rounds
10 Toes to Bar (Scaling Options: 10 Leg Raises or Toes To Bar Attempts)
15 Dumbbell Thrusters (35/20)
20/15 Calorie Row


Saturday, June 22nd

Workout: For Time - Solo

Five Rounds
15 Box Jumps
20 Kettlebell Swings (1.5/1)
300m Run