Workouts for the Week: January 8 – January 13

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 8th

Strength: 15 Minutes

5 x 5 Pause Back Squat (50%)

Workout: For Time – 14 Minute Cap

Double Dumbbell Shoulder to Overhead (50/35)
Toes to Bar

Workout Brief

Feel: Muscle / Pace: Gas

The execution of the Pause Back Squats today is very important. The weight should not feel heavy as much as it should be pushing us down into deep and new positions. The objective of this Pause Squat cycle is to increase our range of motion and comfortability in the Squat position. We will get increasingly heavier, so trust the numbers each week as we build. A good challenge in this workout would be to go unbroken. Take some time on the transitions to catch your breath, but maintain as large sets as possible throughout.

Tuesday, January 9th

Strength: 10 Minutes

Every 2:00
5 Touch and Go Power Snatch (55%-60%)

Open Style Workout: For Time – 12 Minute Cap

30-20-10: Power Snatch (75/55)
10-10-10: Dip

Workout Brief

Feel: Triple Threat / Pace: Full Send!

Today’s strength is going to be based off of your Power Snatch one rep max. If you are feeling good, feel free to add weight as we go. However, if you do add weight, reps should be hit with very good quality. If you don’t have a one rep max number to work off of, pick a weight that you could do for a set of seven to eight reps and focus on consistent technique in all 5 rounds. In the workout, the only goal is to go fast, push hard from the start.

Wednesday, January 10th

Strength: 12 Minutes

3-2-1-1-1: Hang Power Clean

Workout: For Time – 20 Minute Cap

2000/1800m Row
50 Pistol Squat
30 Hang Clean (185/125)

Workout Brief

Feel: Muscle / Pace: Grind

Use the strength to warmup for movement for the workout, but go for a PR on your Hang Clean if you’re feeling good. Use the first couple sets to dial in your technique as you warm up. In the workout, start slow and steady and try to ramp up the intensity as you go. You will always be riding the redline so focus on not crossing that line.

Thursday, January 11th

Workout: For Time – 30 Minute Cap

3 Rounds
90 Double Under
60 Ball Slam
30 Box Jump
15 Handstand Push Up

Workout Brief

Feel: Cardio/Muscle / Pace: Sustain

Move at a very steady, sustainable pace to begin and slightly increase it every round. In order to maintain your effort, you’ll have to start slower than you think.

Friday, January 12th


Workout: As Many Rounds as Possible in 16 Minutes – With a Partner

20 Calorie Bike
10 Bar Muscle Up (14 Strict Pull Up)
10 Synchro Line Facing Burpee

Workout Brief

Feel: Reach / Pace: Gas

This partner workout has you splitting the reps on the Bike and Muscle Ups and slowing down the tempo on the Synchro Burpees. Move at a nice and steady pace and try to maintain your effort on the Bike and sets on the Bar Muscle Ups.

Saturday, January 13th

Workout: For Time with a Partner – 38 Minute Cap

Buy In: 1 Mile Run


20 Rounds – Relay Style
12 Wall Ball
8 Knees to Elbow (12 Sit Up)


Buy Out: 1 Mile Run

Workout Brief

Feel: Triple Threat / Pace: Grind

Today’s workout is a long grind with your partner. The Sit Ups in place of the Knees to Elbow are if your hands need a break from the rig.



Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Rocktown CrossFit