Workouts for the Week: January 06 – January 11


Monday, January 6th

All classes canceled on Monday, January 6th due to inclement weather. At Home Workout posted below.

At Home Workout: For Time

10-1 Burpee
10-1 Air Squat
10-1 V-Up or Single Leg V-Up

Rest 2 Minutes

1-10 V-Up or Single Leg V-Up
1-10 Air Squat
1-10 Burpee


Tuesday, January 7th

Rocktown CrossFit will open at noon on Tuesday, January 7th.

Strength: 10 Minutes

Find a Heavy 3 Rep Push Press

or

6×3 Push Press for Technique

Workout: As Many Reps as Possible in 8 minutes

Option A:

4 Hand Release Push Up
4 Calorie Row
Increase both movements by 2 Reps each round.

Option B:

4 Elevated Hand Release Push Up
4 Calorie Row
Increase both movements by 2 Reps each round.

Option C:

2 Elevated Push Up
4 Calorie Row
Increase both movements by 2 Reps each round.

GOAL: Push Press Strength / Upper Body Endurance


Wednesday, January 8th

Workout: 

Option A: 

3 Rounds

As Many Reps As Possible in 3 Minutes
18/15 Machine Calories
10 Back Squat (115/75)
Max Burpee Over Bar

Rest 1 Minute

As Many Reps as Possible in 3 Minutes
10 Back Squat (115/75)
15 Burpee Over Bar
Max Machine Calories

Rest 1 Minute

Option B: 

3 Rounds

As Many Reps As Possible in 3 Minutes
15/12 Machine Calories
10 Back Squat (95/65)
Max Burpee Over Bar

Rest 1 Minute

As Many Reps as Possible in 3 Minutes
10 Back Squat (95/65)
15 Burpee Over Bar
Max Machine Calories

Rest 1 Minute

Option C: 

3 Rounds

As Many Reps As Possible in 3 Minutes
13/10 Machine Calories
7 Back Squat (45/35)
Max Burpee Over Bar

Rest 1 Minute

As Many Reps as Possible in 3 Minutes
7 Back Squat (45/35)
15 Burpee Over Bar
Max Machine Calories

Rest 1 Minute

GOAL: Stamina


Thursday, January 9th

Gymnastics: For Quality – 10 Minutes

Every Minute on the Minute for 10 Minutes
3 Ring Dip, Band Assisted Dip, or Box Dip

RX+: 1-3 Ring Muscle Up

Workout: For Time – 10 Minute Cap

Option A: 

5 Rounds
60 Double Under
10 Pull Up

RX+ – Chest to Bar Pull Up

Option B: 

5 Rounds
30-60 Double Under
5-7 Assisted Strict Pull Up

Option C: 

5 Rounds
50-100 Single Under
7 Seated Ring Pull Up

GOAL: Upper Body Pressing Endurance / Pulling Endurance


Friday, January 10th

Wear red to REMEMBER EVERYONE DEPLOYED.

Workout: Each Round for Time – 18 Minute Cap

Option A:

2 Rounds
21 Deadlift (135/95)
21 Toes to Bar
15 Power Clean
15 Toes to Bar
9 Hang Power Clean
9 Toes to Bar

Rest 2 Minutes between rounds.

Option B:

2 Rounds
21 Deadlift (115/75)
21 Swinging Leg Raise
15 Power Clean
15 Swinging Leg Raise
9 Hang Power Clean
9 Swinging Leg Raise

Rest 2 Minutes between rounds.

Option C:

2 Rounds
18 Deadlift (65/45)
18 Abmat Sit Up
12 Power Clean
12 Abmat Sit Up
9 Hang Power Clean
9 Abmat Sit Up

Rest 2 Minutes between rounds.

GOAL: Stamina


Saturday, January 11th

Workout: As Many Reps as Possible in 24 Minutes – With a Partner

Option A:

4 Rounds
1:00 Box Jump (30/24)
1:00 Kettlebell Snatch, Right (53/35)
1:00 Thruster (95/65)
1:00 Kettlebell Snatch, Left
1:00 Box Jump
1:00 Rest

Option B:

4 Rounds
1:00 Box Jump (24/20)
1:00 Kettlebell Snatch, Right (44/36)
1:00 Thruster (75/55)
1:00 Kettlebell Snatch, Left
1:00 Box Jump
1:00 Rest

Option C:

4 Rounds
1:00 Low Box Jump/Step Up
1:00 Dumbbell Snatch, Right (25/15)
1:00 Thruster (45/35)
1:00 Kettlebell Snatch, Left
1:00 Low Box Jump/Step Up
1:00 Rest

GOAL: Team Workout


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