Monday, November 25th
Workout: For Reps and Rounds – 20 Minutes
Option A:
Two Rounds
4:00 – Max Burpee Box Jump Over
1:00 – Rest
4:00 – Max Rounds – 5 Dip + 5 Power Clean @ 65%
1:00 – Rest
Option B:
Two Rounds
4:00 – Max Burpee Box Jump Over
1:00 – Rest
4:00 – Max Rounds – 5 Assisted Dip + 5 Power Clean @ 65%
1:00 – Rest
Option C:
Two Rounds
4:00 – Max Burpee Box Jump Over
1:00 – Rest
4:00 – Max Rounds – 5 Box Dip + 5 Power Clean @ Athlete Choice
1:00 – Rest
GOAL: Heavy Metcon
Tuesday, November 26th
Strength: 15 Minutes
3×1 Snatch @ 81%
3×1 Snatch @ 85%
2×1 Snatch @ 85%+
Workout: For Time – 13 Minute Cap
Option A:
4-8-10-12-10-8-4
Chest to Bar Pull Up
Dumbbell Renegade Row (35/25)
Option B:
4-8-10-12-10-8-4
Pull Up
Dumbbell Renegade Row (25/15)
Option C:
4-8-10-12-10-8-4
Ring Row
Knee Push Up + Shoulder Tap
GOAL: Snatch Strength / Upper Body & Core
Wednesday, November 27th
Rocktown CrossFit will close at 1pm on Wednesday, November 27th.
Strength: 8 Minutes
4 Rounds – 2 Minutes Each
3 Back Squat @ 85%-88%
Workout:
Option A:
4 Rounds
1:00 Max Machine Calories
:30 Rest
1:00 Max Mix Grip Walking Lunge (50/35)
:30 Rest
Option B:
4 Rounds
1:00 Max Machine Calories
:30 Rest
1:00 Max Mix Grip Walking Lunge (35/20)
:30 Rest
Option C:
4 Rounds
1:00 Max Machine Calories
:30 Rest
1:00 Max Single Dumbbell Walking Lunge (25/15)
:30 Rest
GOAL: Squat Strength / High Intensity Metcon & Lower Body Strength
Thursday, November 28th
One class at 8:00am on Thursday, November 28th.
Workout:
Option A:
Part A: As Many Reps as Possible in 15 Minutes – With a Partner
6 Push Press (135/95)
3 Bar Muscle Up
36 Double Under
-Rest 3:00-
Part B: 6 Minutes
Find a Heavy Complex: 2 Squat Clean + 1 Jerk
Option B:
Part A: As Many Reps as Possible in 15 Minutes – With a Partner
6 Push Press (95/65)
3 Burpee Pull Up
36 Double Under/48 Single Under
-Rest 3:00-
Part B: 6 Minutes
Find a Heavy Complex: 2 Squat Clean + 1 Jerk
Option C:
Part A: As Many Reps as Possible in 15 Minutes – With a Partner
6 Push Press (75/55)
3 Assisted Strict Pull Up/Ring Row
36 Single Under
-Rest 3:00-
Part B: 6 Minutes
Find a Heavy Complex: 2 Squat Clean + 1 Jerk
GOAL: Thanksgiving Day Workout
Friday, November 29th
Wear red to REMEMBER EVERYONE DEPLOYED.
One class at at 8:00am on Friday, November 29th.
Workout: For Time – With a Partner – Relay Style – 29 Minute Cap
Option A:
8 Rounds
20 Alternating Dumbbell Hang Snatch (50/35)
20 Toes to Bar
20/16 Calorie Row / 400m Run
Option B:
8 Rounds
20 Alternating Dumbbell Hang Snatch (35/25)
20 Kipping Leg Raise
16/14 Calorie Row / 300m Run
Option C:
8 Rounds
20 Alternating Dumbbell Hang Snatch (25/15)
20 Abmat Sit Up
15/12 Calorie Row
GOAL: Post Thanksgiving Workout
Saturday, November 30th
Workout: For Time – 40 Minute Cap
Option A:
100-80-60-40
Wall Ball (20/14)
Kettlebell Swing (53/35)
Box Jump
Option B:
100-80-60-40
Wall Ball (16/12)
Kettlebell Swing (44/26)
Box Jump
Option C:
80-60-40-20-10
Wall Ball (16/12)
Kettlebell Swing
Low Box Jump/Step Up
GOAL: Team Workout
