Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
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
21-15-9
Thruster
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
-Into-
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
Wear red to REMEMBER EVERYONE DEPLOYED.
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.
