Workouts for the Week: December 30 – January 04


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


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