Workouts for the Week: March 18 – March 23

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, March 18th

Workout: For Time and Total Load – With a Partner – 26 Minutes

Part A: For Time – 16 Minute Cap
Clean and Jerk (135/95)
Calorie Row
Rest Remaining Time

Part B: 10 Minutes – Find a Heavy Complex
3 Hang Power Clean + 1 Jerk

Workout Brief

Feel: Reach / Pace: Full Send!

This partner workout should be completed in small/moderate sets on the Clean and Jerks. Cut the Row in half and push it each round. Your team should be pushing very hard from the beginning to earn as much rest as possible before the strength.

Tuesday, March 19th

Workout: For Time – 16 Minute Cap

5 Rounds
12 Knees to Elbows
12 Pistol Squat
24 Crossover

Workout Brief

Feel: Muscle / Pace: Gas

The focus of today’s workout is going to be keeping your sets consistent each round. As you fatigue, try to hold on the the numbers you set up for yourself at the beginning.

Wednesday, March 20th

Bring a Friend Day!

Workout: As Many Rounds as Possible in 15 Minutes – With a Partner

100m Partner Run
2 Deadlift
2 Bar Facing Burpee
Increase Deadlift and Burpees by 2 reps each round.

Cashout: Every Minute on the Minute for 8 Minutes

Minute 1: 6-10 Renegade Row
Minute 2: 10 Seated Dumbbell Strict Press

Workout Brief

Feel: Triple Threat / Pace: Grind

Thursday, March 21st


10 Rounds – 2 Minutes Each
20 Dumbbell Jump Over
12 American Kettlebell Swing (1.5/1)
Max Rep Box Movement (Alternate: Dumbbell Box Step Up / Box Jumps)
Rest 1:00 between rounds.

Workout Brief

Feel: Triple Threat / Pace: Interval

Move as quickly as possible through the Jump Overs and Kettlebell Swings and slow it down to a sustainable pace on the box movements. Today’s built in rest will be crucial, but it’s not enough to entirely recover. Regulate your intensity early, then push to hold on in later rounds.

Friday, March 22nd


Workout: For Time – 21 Minute Cap

50/45 Calorie Row
40 Overhead Squat (95/65)
30 Burpee
20 Strict Handstand Push Up
10 Bar Muscle Up (15 Strict Pull Ups)

Cashout – FIT: For Quality

8-8-8: Overhead Squat
Increase weight each set.

Cashout – FLEX: For Quality

60 Bicep Curl
60 High Pull
60 Strict Press

Workout Brief

Feel: Muscle / Pace: Gas

Start at a moderate effort and ramp up the pace as you go. The crux of this workout is going to be the Overhead Squats. Break them up early enough that you can keep moving after your forty reps are complete, but hold on long enough that you get them done quickly.

Saturday, March 23rd

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

1.5 Mile Partner Run
200 Wall Ball
Partition as needed.

Workout Brief

Feel: Reach / Pace: Grind

This partner workout will allow you to split the work anyway you’d like. Communicate with your partner about the most favorable way for your team to get it done.



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