Workouts for the Week: February 19 – February 24

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, February 19th

Workout: For Time – With a Partner – 28 Minute Cap

4 Rounds
40 Clean and Jerk (155/105)
400m Run
4 Rope Climb
Reduce Clean and Jerk by 10 reps every round.

Workout Brief

Feel: Muscle / Pace: Grind

The Barbell weight should be something you and your partner can easily hold onto sets of five for all four rounds. Lots of effort should be put on picking a Rope Climb option that is doable, but challenges you and teaches you some aspect of the movement.

Tuesday, February 20th

Workout: As Many Rounds as Possible in 16 Minutes

80/60 Calorie Bike
40 Box Jump Over
40/30 Calorie Bike
20 Box Jump Over

Cashout – FIT: For Calories

6 Rounds – Assault Bike
:20 Sprint
:40 Rest

Cashout – FLEX: For Quality

Strict Push Up
Bicep Curl

Workout Brief

Feel: Triple Threat / Pace: Gas

The challenge for today’s workout is to get into the second round. Try to maintain a steady pace that is uncomfortable on the Bike and break up the Box Jump Overs into as few sets as possible.

Wednesday, February 21st

Strength: 15 Minutes

5 x 3 Pause Back Squat @ 72%

Workout: For Time – 11 Minute Cap

15-12-9: Dumbbell Thruster (50/35)
15-12-9: Devils Clean
50 Double Unders

Workout Brief

Feel: Muscle / Pace: Full Send!

Pause Back Squat week 7! Make sure you give yourself 3:00 between sets because the weight is going to feel heavy. In the workout, hold onto the Dumbbells for as long as possible and work on accuracy on the Jump Rope.

Thursday, February 22nd

Workout: As Many Rounds as Possible in 20 Minutes

5 Strict Pull Up
10 Kettlebell Hang Clean and Jerk
15 Sit Up

Workout Brief

Feel: Muscle / Pace: Sustain

Work on high quality sets of Strict Pull Ups. You should be able to hang on to at least three reps to start each set. Slow the tempo down on the Kettlebell Clean and Jerks and Sit Ups so you can maintain your sets on the Pull Ups each round.

Friday, February 23rd


Strength: Find a Heavy – 12 Minutes

4-3-2-1: Overhead Squat

Workout: Each Round for Time

3 Rounds – 6 Minutes Each
30/25 Calorie Row
20 Bar Facing Burpee
10 Squat Snatch (135/95)
Rest remaining time.

Workout Brief

Feel: Reach / Pace: Gas

Today’s Overhead Squats come from the Rig, build in weight each set and go heavy! In the workout, go hard to earn as much rest as possible each round.

Saturday, February 24th

Workout: As Many Reps as Possible in 31 Minutes – With a Partner

1 Mile Run
100 Wall Ball
80 Toes to Bar
60 Deadlift (225/155)
Max Reps Assault Bike Calories

Workout Brief

Feel: Triple Threat / Pace: Grind

Move at a steady rhythm through the first movements so you have something left in the tank when you hit the bike.



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