Workouts for the Week: December 25 – December 30

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, December 25th

Rocktown CrossFit is closed Monday, December 25th.

Tuesday, December 26th

One class at 8:00am on Tuesday, December 26th.

Workout: For Time – With a Partner – 30 Minute Cap

Buy In: 1000m Row


10 Rounds – Relay Style
4 Bar Muscle Up (6 Strict Pull Up)
8 Double Dumbbell Hang Clean and Jerk (50/25)


Buy Out: 60/50 Calorie Bike

Workout Brief

Feel: Reach/Muscle / Pace: Grind

This partner workout is going to require you to push your capacity; because this workout is relay style, we need options we can stay moving the entire time it’s our turn to go. Scale the volume or complete a combination of Bar Muscle Ups and a good scaling option. Lower the Dumbbell weight if necessary to move well.

Wednesday, December 27th

Workout: 24 Minutes

Part A: As Many Rounds as Possible in 9 Minutes
12/9 Calorie Row
6 Back Squat (135/95)
3 Wall Walk

-Rest 3:00-

Part B: 12 Minutes
Find a Heavy Back Squat

Workout Brief

Feel: Muscle / Pace: Grind

The objective of today is to go heavy on the Back Squat. Don’t do anything in the workout that will hinder that. Keep in mind the Back Squat in the workout comes from the floor but you can transition to the Rig for Part B. The goal is four to five rounds before your rest period.

Thursday, December 28th

Strength: 14 Minutes

3-3-3: Deadlift
Build in weight each set.

Workout: For Time – 16 Minute Cap

10-1: Deadlift (185/125)
10-1: Burpee
20 Crossover

Workout Brief

Feel: Triple Threat / Pace: Gas

As you fatigue, it is going to be difficult to maintain the accuracy and coordination required on the Crossover. Move at a nice and steady pace and only increase your intensity when you feel comfortable you can push the Jump Rope. A good challenge today is to go unbroken on the Deadlifts.

Friday, December 29th


Strength: 10 Minutes

6-6-4-4: Strict Press
Build in weight each set.

Workout: For Time – 10 Minute Cap

Thruster (155/105)
Wall Ball

Workout Brief

Feel: Muscle / Pace: Full Send

Today is a heavy pressing day. Move well and make sure positions are maintained on the Strength. Once you get to the workout, the objective is to hold on to as big of sets as possible on the Thrusters, no more than three sets per round.

Saturday, December 30th

Workout: For Time – With a Partner – 32 Minute Cap

600m Run

10 Rounds – Relay Style
1 Power Clean (205/145)
2 Box Jump Over
3 Chest to Bar Pull Ups

600m Run

10 Rounds – Relay Style
1 Power Clean (205/145)
2 Box Jump Over
3 Chest to Bar Pull Ups

600m Run

Workout Brief

Feel: Triple Threat / Pace: Grind

This workout is the definition of grind. Move at a steady pace and save some energy in the first half so you have something left to push it towards the end. The Power Clean weight should be something you feel confident you can pull for a good single.



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