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 3 - June 8

Monday, June 3rd

Choose either the CrossFit Workout or Fitness Workout on Monday, June 3rd. All Athletes will complete the Cashout.

CrossFit Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
18 Synchro Thrusters (135/95)
15 Synchro Bar Facing Burpees
12 Synchro Thrusters (155/105)
9 Synchro Bar Facing Burpees
6 Synchro Thrusters (185/125)
Max Reps Squat Cleans (205/145)

Fitness Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
21 Dumbbell Thrusters
15 Synchro Bar Facing Burpees
15 Dumbbell Thrusters
9 Synchro Bar Facing Burpees
9 Dumbbell Thrusters
Max Reps Dumbbell Squat Cleans

!Cashout! 6 Minute Tabata

Odd Minute: L Holds from Rig
Even Minute: Hollow Rocks


Tuesday, June 4th

Choose either Strength or Conditioning on Tuesday, June 4th. All Athletes will complete the Workout.

Strength:

4x3 Push Jerk
4x2 Split Jerk

Conditioning: As Many Rounds as Possible in 15 Minutes

8 Assault Bike Calories
6 Abmat Situps
100m Run 

Workout: As Many Rounds as Possible in 8 Minutes

5 Box Jump Overs
7 Dumbbell Snatch (50/35)
9 Dumbbell Overhead Squats (Scaling Options: Dumbbell Front Squat or Goblet Squat)


Wednesday, June 5th

Conditioning:

V1:40/20r on the Rower

 Workout: As Many Rounds as Possible in 11 Minutes

6 Chest to Bar Pullups
8 Pushups
10 Calorie Row

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


Thursday, June 6th

Choose either the CrossFit Workout or Fitness Workout on Thursday, June 6th.

CrossFit Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Snatches

Round 1 Snatches: 115/75
Round 2 Snatches: 135/95
Round 3 Snatches: 155/105
Round 4 Snatches: 185/125

Fitness Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Devils Press


Friday, June 7th

Conditioning: 14 Minutes

25m Heavy Sled Push
1-2 Rope Climbs (Scaling Options: 4 Dips or Strict Pullups)

Remember to bring long socks, wear pants, or bring protection for rope climbs; Coaches will be working on climbing technique.

Workout: For Time

3 Rounds:
14 Single Arm Dumbbell Push Press (50/35)
14 Deadlifts (155/105)
300m Run


Saturday, June 8th

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner - Relay Style

20 Double Unders (1:1 Single Unders)
12 Front Squats (95/65)
8 Handstand Pushups (1:1 Pushups)