Workouts for the Week: December 23 – December 28


Monday, December 23rd

Workout: As Many Rounds as Possible in 20 Minutes

Option A:

2 Power Snatch (95/65)
2 Burpee Pull Up
2 Calorie Machine
Increase all movements by 2 Reps each round.

Option B:

2 Power Snatch (75/55)
2 Burpee Jumping Pull Up
2 Calorie Machine
Increase all movements by 2 Reps each round.

Option C:

2 Power Snatch (45/35)
2 Ring Row
2 Calorie Machine
Increase all movements by 2 Reps each round.

Cashout – FIT:

3 Sets
1:00 Dumbbell Plank Pass Through (25/15)
1:00 Rest

GOAL: Stamina / Core Work


Tuesday, December 24th

Classes at 7:00am and 8:00am only on Tuesday, December 24th.

Workout: For Time – With a Partner – 26 Minute Cap

Option A: 

5 Rounds
100-80-60-40-20: Double Under 
50-40-30-20-10: Handstand Push Up
10-8-6-4-2: Front Squat

RD1: 135/95
RD2: 185/125
RD3: 205/145
RD4: 225/155
RD5: 245/165

Option B: 

5 Rounds
100-80-60-40-20: Single Under 
50-40-30-20-10: Pike Push Up / Strict Push Up
10-8-6-4-2: Front Squat

RD1: 65/45
RD2: 75/55
RD3: 95/65
RD4: 115/75
RD5: 135/95

Option C: N/A

GOAL: Christmas Cheer


Wednesday, December 25th

Rocktown CrossFit is closed on Wednesday, December 25th.


Thursday, December 26th

Class at 8:00am only on Tuesday, December 24th.

Workout: Every Two Minutes for 24 Minutes – With a Partner

Option A:

1: 30-40 Wallball (20/14)
2: 30-40 Box Jump Over (24/20)
3: 30-40 V-Up / Sit Up
4: 20-30 Calorie Machine

Option B:

1: 30-40 Wallball (16/12)
2: 30-40 Box Jump Over (24/20)
3: 30-40 V-Up / Knee Tuck / Sit Up
4: 20-30 Calorie Machine

Option C:

1: 30-40 Wallball (12/8)
2: 30-40 Box Step Over
3: 30-40 Sit Up
4: 20-30 Calorie Machine

GOAL: Sweat


Friday, December 27th

Wear red to REMEMBER EVERYONE DEPLOYED.

Strength: Every Minute on the Minute for 6 Minutes

3 Sumo Deadlift (70-80%)
6 Max Effort Ball Slam

Workout: For Time – 14 Minute Cap

Option A: 

7 Rounds
5 Burpee Over Bar
10 Hang Power Clean (95/65)
30 Double Under

Option B: 

No Change

Option C: 

7 Rounds
4 Burpee Step Over Bar
8 Hang Power Clean (55/45)
30 Single Under

GOAL: Post Chain / Stamina


Saturday, December 28th

Workout: For Time – With a Partner – 35 Minutes

Option A:

4 Rounds – Split Work
24 Front Rack Lunge (75/55 / RX+ 95/65)
24 Pull Up
24 Thruster
24 Push Up

-Rest 3 Minutes-

8 Rounds – Relay
8 Front Rack Lunge
8 Pull Up
8 Thruster
8 Push Up

Option B:

4 Rounds – Split Work
24 Front Rack Lunge (65/45)
24 Pull Up
24 Thruster
24 Push Up

-Rest 3 Minutes-

8 Rounds – Relay
8 Front Rack Lunge
8 Pull Up
8 Thruster
8 Push Up

Option C:

4 Rounds – Split Work
24 Front Rack Lunge (45/35)
24 Ring Row
24 Thruster
24 Elevated Push Up

-Rest 3 Minutes-

8 Rounds – Relay
8 Front Rack Lunge
8 Ring Row
8 Thruster
8 Elevated Push Up

GOAL: Team Workout


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