Monday, December 30th
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
3 Back Squat @ RPE 7/10
6 Seated Box Jump
Workout: For Time – 12 Minute Cap
Option A:
30-20-10
Machine Calories
Alternating Dumbbell Snatch (50/35)
Goblet Dumbbell Lunge
Option B:
30-20-10
Machine Calories
Alternating Dumbbell Snatch (35/20)
Goblet Dumbbell Lunge
Option C:
20-16-10
Machine Calories
Alternating Dumbbell Snatch (25/15)
Goblet Dumbbell Lunge
GOAL: Lower Body Strength / Lower Body Endurance
Tuesday, December 31st
Rocktown CrossFit will close at 1pm on Tuesday, December 31st.
Workout: For Time – With a Partner – 32 Minute Cap
Option A:
Buy In: 2024m Row
3 Rounds
20 Box Jump (24/20)
24 Kettlebell Swing (53/35)
20 Abmat Sit Up
25 Wall Ball (20/14)
Buy Out: 2025m Row
Option B:
Buy In: 2024m Row
3 Rounds
20 Box Jump (24/20)
24 Kettlebell Swing (44/26)
20 Abmat Sit Up
25 Wall Ball (16/12)
Buy Out: 2025m Row
Option C:
Buy In: 2024m Row
3 Rounds
20 Low Box Jump
24 Kettlebell Swing (26/18)
20 Abmat Sit Up
25 Wall Ball (12/8)
Buy Out: 2025m Row
GOAL: New Year’s Workout
Wednesday, January 1st
Rocktown CrossFit is closed on Wednesday, January 1st.
Thursday, January 2nd
Strength: 12 Minutes
6 Rounds – 1 Minute Each
3 Power Snatch @ RPE 6-7/10
Max Machine Calories
Rest 1 minute between rounds.
Workout: For Time – 12 Minute Cap
Option A:
6 Rounds
9 Deadlift (225/155)
3 Wall Walk
RX+
Deadlift @ 275/185
25’ Handstand Walk
Option B:
6 Rounds
9 Deadlift (185/135)
3 Half Wall Walk
Option C:
6 Rounds
9 Deadlift (95/65)
3 Inchworm Push Up
GOAL: Power Endurance / Core & Post Chain
Friday, January 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics: For Quality – 12 Minutes
5 Sets
3 Strict Chin Up
5 Dumbbell Renegade Row
Rest 1:00 between sets
RX+ – Weighted Strict Chin Up
Workout: For Time – 12 Minute Cap
Option A:
21-15-9
Pull Up
Push Press (115/75)
Front Squat
Option B:
21-15-9
Assisted Pull Up
Push Press (95/65)
Front Squat
Option C:
21-15-9
Ring Row
Push Press (55/45)
Front Squat
GOAL: Upper Body Pull / Pulling Endurance
Saturday, January 4th
Workout: For Time – Teams of Three – 30 Minute Cap
Option A: Partition as Desired
300 Machine Calories
225 Power Clean (75/55)
150 Burpee
-Rest 3:00-
Max Machine Calories
Option B: Partition as Desired
300 Machine Calories
225 Power Clean (65/45)
150 Burpee
-Rest 3:00-
Max Machine Calories
Option C: Partition as Desired
225 Machine Calories
150 Power Clean (45/35)
100 Burpee
-Rest 3:00-
Max Machine Calories
GOAL: Team Fun