Workouts for the Week: January 1 – January 6

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, January 1st

Rocktown CrossFit is closed on Monday, January 1st.

Tuesday, January 2nd

Strength: 12 Minutes

5-3-1: Thruster
Build in weight each set.

CrossFit Benchmark Workout: “Fran” – For Time

Pull Up

Workout Brief

Feel: Triple Threat / Pace: Full Send

We are retesting “Fran!” Make sure you mark your time becuase we will be revisiting this at some point. Use the strength to warmup your thruster so the barbell feels lighter once you start the workout.

Wednesday, January 3rd

Strength: 10 Minutes – Find a Heavy Complex

2 Deadlift + 2 Power Clean

Workout: For Time – With a Partner – Relay Style

12 Rounds
5 Deadlift (275/185)
7 Burpee Box Jump Over


60 Double Dumbbell Box Step Over (50/35)

Workout Brief

Feel: Muscle / Pace: Grind

The focus of the workout is to go heavier than you’re used to on the Deadlift. Make sure your sets of five stay unbroken and you keep moving on the Burpee Box Jumps. Once you get to the final step overs, maintain moderate sized sets and make sure one partner is always moving.

Thursday, January 4th

Workout: As Many Rounds as Possible in 40 Minutes

200m Run
15 Push Up
250m Row
10 Toes to Bar
15/10 Calorie Bike

Workout Brief

Feel: Cardio/Muscle / Pace: Sustain

The objective of today is to spend plenty of time in a low intensity cardio zone while accumulating a good chunk of Push Up and Toes to Bar volume. Complete your Push Ups in no more than three sets and try to keep the Toes to Bar to two or three sets.

Friday, January 5th


Workout: For Time – 14 Minute Cap

3 Rounds
30 Air Squat
10 Devils Press (35/25)

RX+ – Wear a weightvest (20/14)

Cashout – FIT: For Quality

3 Rounds
5-10 Strict Pull Up
3:00 Handstand Practice

Cashout – FLEX: For Quality

2 Rounds
30 Empty Barbell Bicep Curl
30 Empty Barbell Strict Press
1:00 Plank

Workout Brief

Feel: Muscle / Pace: Gas

Ensure full range of motion on the Air Squat and move at a steady pace so you’re always moving the dumbbells each round. Slow is smooth, smooth is fast. A good challenge is to complete everything unbroken.

Saturday, January 6th

Workout: For Time – With a Partner – 30 Minute Cap

150 Double Unders
75/65 Calorie Row
50 Power Snatch (115/75)
150 Double Unders
800m Run
50 Front Squat (135/95)
150 Double Unders
75/65 Calorie Bike
50 Shoulder to Overhead (165/115)

Workout Brief

Feel: Cardio / Pace: Grind

The objective of today is to maintain moderate sized sets with your partner and move at a pace you can sustain for the whole workout. All of the Barbell movements should be completed in sets of five to ten.



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