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