Workouts for the Week: May 13 – May 18

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, May 13th

Strength: 16 Minutes

3-3-3: Deadlift
Build in weight each set.

Workout: For Time – 16 Minute Cap

American Kettlebell Swing (1.5/1)
Toes to Bar

Workout Brief

Feel: Muscle / Pace: Gas

With three total sets and 16 minutes in the strength, we really want to push how heavy we go. Utilize the clock to get 3-4 minutes between your heavy sets. Your last set of 3 should be a PR, it’s okay if you only get one or two reps. In the workout, the ascending rep scheme will really challenge the grip after the round of 12. Stick to moderate sized sets and try your best to stay moving.

Tuesday, May 14th

Workout: Each Round for Time

5 Rounds – 3 Minute Each
1 Squat Clean (225/155)
3 Front Squat
5 Strict Handstand Push Up
7 Target Burpee

Workout Brief

Feel: Muscle / Pace: Grind

This is a strength based workout. The Clean and Front Squats should be completed unbroken. Note that the Squat Clean does not count as your first Front Squat. Pick a Handstand Push Up option that you can get done unbroken; if it breaks down into two sets, be mindful that you’re on the clock!

Wednesday, May 15th

Workout: As Many Rounds as Possible in 12 Minutes

16 Dumbbell Suitcase Carry Lunge
10 Double Under
Increase Double Unders by 10 Reps each round.

Cashout – FIT: For Quality

3 Rounds
10 Hollow Rock
10 Tuck Up
10 V Up

Cashout – FLEX: For Quality

3 Rounds
15 Dumbbell Bent Over Row
15 Dumbbell Strict Press

Workout Brief

Feel: Reach / Pace: Gas

Athletes choice for the Dumbbells today; pick a weight that you can maintain unbroken sets the entire time. Use this workout to practice Double Unders if it’s a skill you’re working on.

Thursday, May 16th

Workout: For Total Rounds

As Many Rounds as Possible in 7 Minutes
200m Run
10 Strict Pull Up

-Rest 3:00-

As Many Rounds as Possible in 7 Minutes
200m Run
15 Push Up

-Rest 3:00-

As Many Rounds as Possible in 7 Minutes
200m Run
25 Air Squat

RX+ – Wear a weightvest (20/14)

Workout Brief

Feel: Triple Threat / Pace: Grind

With the amount of built in rest and the 7 minute clock, the objective is to really push the pace on the run and break things up into as few sets as possible. This workout is going to be great preparation for Murph!

Friday, May 17th


Strength: 12 Minutes – Find a Heavy Complex

1 Snatch + 1 Hang Snatch + 1 Overhead Squat

Workout: For Time – 15 Minute Cap

4 Rounds
25/20 Calorie Row
10 Overhead Squat (115/75)

Workout Brief

Feel: Reach / Pace: Gas

In the strength, focus on keeping your pulls from the floor and hang slow with lots of tension. In the workout, pick a Barbell weight that will push you to stay unbroken. Use the Rower as your throttle.

Saturday, May 18th

Workout: For Time – With a Partner – 36 Minute Cap

Hang Power Clean (95/65)
Calorie Bike

Workout Brief

Feel: Triple Threat / Pace: Grind

Try to pick a Barbell weight that will allow you to complete about ten reps at a time with your partner before switching. Move at a moderate tempo until the work is done.



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