Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
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
-Into-
10 Rounds – Relay Style
4 Bar Muscle Up (6 Strict Pull Up)
8 Double Dumbbell Hang Clean and Jerk (50/25)
-Into-
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
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 10 Minutes
6-6-4-4: Strict Press
Build in weight each set.
Workout: For Time – 10 Minute Cap
15-12-9
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.
