Workouts for the Week: June 24 - June 29

Announcement:

Rocktown Athletes - Make sure you’re a part of the Rocktown CrossFit Athletes page on Facebook so you’re always up to date on what’s going on at the Rock, including any last minute announcements that coaches need to get out. Click this link to join the closed group and Lauren or Nate will add you in!

Also, make sure we’ve got all your info for our Athlete roster and mailing list by clicking this link. If you filled out the member survey a few months ago or have been getting the newsletters, we’ve got your info. If you’ve joined recently, we’d love to snag this info from you.

On to the workouts!


Monday, June 24th

Choose either Strength or Conditioning on Monday, June 24th. All Athletes will complete the Workout.

Strength: 12 Minutes

10-8-6-4-2
Push Press

-Into-

1 Set Max Effort Push Jerks at final Push Press weight

Conditioning: 12 Minute Ladder

2 Kettlebell Deadlifts
:30 seconds Plate Taps
Increase Kettlebell Deadlifts by 2 reps each round

CrossFit Benchmark Workout: “Helen” - For Time

3 Rounds
400m Run
21 Kettlebell Swings (1.5/1)
12 Pullups


Tuesday, June 25th

Choose either Strength or Conditioning on Tuesday, June 25th. All Athletes will complete the Workout.

Strength: 13 Minutes - Find a Heavy Complex

1 Power Clean + 2 Hang Squat Cleans

Conditioning: As Many Rounds as Possible in 13 Minutes

6 Dumbbell Squat Cleans
12 Abmat Situps
18/14 Assault Bike Calories

Workout: As Many Rounds as Possible in 15 Minutes

100m Run
1 Rope Climb (Scaling Option: 2 Wall Walks)
15 Pushups

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


Wednesday, June 26th

Bring a Friend Day!

All Athletes will complete the Conditioning and Workout.

Conditioning: As Many Rounds as possible in 14 Minutes - With a Partner - Relay Style

10/8 Calorie Row
4 Devils Press

Workout: As Many Rounds as Possible in 16 Minutes - With a Partner

20 Dumbbell Front Squats
30 Burpees
300m Run


Thursday, June 27th

Workout: For Time

2 Rounds
30 Toes to Bar (Scaling Options: 30 Toes to Bar attempts or 30 Abmat Situps)
15 Box Jump Overs
75 Double Unders (150 singles)


Friday, June 28th

Workout: 5 Rounds

In Four Minutes Complete:
18/15 Calorie Row
9 Bar Facing Burpees
6 Power Snatch (135/95)
Rest Remaining Time


Saturday, June 29th

Workout: For Time - With a Partner

60 Handstand Pushups
40 Bar Muscle Ups
20 Clean and Jerks (225/155)