Workouts for the Week: November 20 – November 25

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, November 20th

Strength: 14 Minutes – Find a Heavy Complex

1 Power Clean + 1 Squat Clean + 1 Jerk

Workout: For Time – 16 Minute Cap

3 Rounds
25 Double Under
5 Power Clean (225/155)

2 Rounds
25 Double Under
5 Squat Clean

1 Round
25 Double Under
5 Clean and Jerk

Workout Brief

Feel: Muscle/Reach / Pace: Grind

The goal of this workout is to test your capacity at a very heavy barbell weight. Select your weight based off of what you will be able to complete moderate-paced singles on the Clean and Jerks in the final round. This is a good workout to work on your Double Unders – give yourself a 2-3 attempt limit.

Tuesday, November 21st

Conditioning: 12 Minutes

Every 90 Seconds: 5 Manmakers (35/25)

Workout: For Time – 16 Minutes

3 Rounds
300m Run
21 Dumbbell Thruster (35/25)
12 Chest to Bar Pull Ups

Workout Brief

Feel: Reach / Pace: Gas

The Dumbbell weight choice and repetitions you select per round should be something you can complete in :45-1:00 of work so you are getting adequate rest. In the workout, ride the redline and break everything before you hit big points of fatigue. The objective of the workout is to go negative splits so dial it back to start.

Wednesday, November 22nd

Rocktown CrossFit will close at 1pm on Wednesday, November 22nd.

Workout: For Time – 20 Minute Cap

10-1: Kettlebell Hang Snatch (Left and Right) (1.5/1)
1-10: Burpee Box Jump Over

Cashout – FIT: For Time

4 Rounds
7 V Up
7 Tuck Up
7 Hollow Rock
:07 Hollow Hold

Workout Brief

Feel: Triple Threat / Pace: Gas

With a high volume of transitons, the workout requires consistent efforts on the Kettlebell and Box. Reduce the load of the Kettlebells to keep all Snatches unbroken and modify the Burpee Box Jump Overs to avoid rest breaks between reps.

Thursday, November 23rd

Rocktown CrossFit will have one class at 8:00am on Thursday, November 23rd.

Workout: For Time – With a Partner – 40 Minute Cap

1000m Row
40 Handstand Push Up
20 Devils Press (50/35)
2 Mile Run (JMU Loop)
20 Devils Press
40 Handstand Push Up
1000m Row

Workout Brief

Feel: Triple Threat / Pace: Sustain

Happy Thanksgiving!

Friday, November 24th

Rocktown CrossFit will have one class at 8:00am on Friday, November 24th.


Workout: For Time – With a Partner

5 Rounds
50 Hang Power Clean (95/65)
40 Wall Ball
30 Barbell Burpee
20 Front Squat
10 Bar Muscle Up

Workout Brief

Feel: Reach / Pace: Grind

This partner workout is a long grind. The weights are relatively light but the volume is high so split everything up into moderate sized sets that allow your team to keep moving.

Saturday, November 25th

Workout: For Time – With a Partner – 38 Minute Cap

12 Rounds – Relay Style
6 Power Snatch (95/65)
8 Overhead Squat
10 Calorie Row

-Rest 3:00-

12 Rounds – Relay Style
6 Calorie Row
8 Push Up
10 Russian Kettlebell Swing (1.5/1)

Workout Brief

Feel: Triple Threat / Pace: Grind

Each part is split up into six rounds each. Each round is going to take about 1:00-1:30 to complete.



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