Workouts for the Week: November 27 – December 2

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 27th

Workout: As Many Rounds as Possible in 14 Minutes

Buy In: Hill Mile


As Many Rounds as Possible in Remaining Time
7 Toes to Bar
11 Box Jump Over

Cashout – FIT: For Quality

Skill Work

Cashout – FLEX: For Quality

3 – 4 Rounds
5 Strict Pull Up (Weighted Pull Up)
Max Rep Tempo Dumbbell Push Up

Workout Brief

Feel: Reach / Pace: Gas

Push the run to give yourself as much time as possible on the Toes to Bar and Box Jumps. Once you get inside, drop your intensity a bit and settle into a rhythm you can maintain. Your Toes to Bar should be something you can hang on to for three to four reps of for a few rounds. Ramp your pace up again in the final few minutes.

Tuesday, November 28th

Strength: Every 2 Minutes for 10 Minutes

3 Power Clean
Build in weight each set.

Workout: 15 Minutes

6 Rounds – 2:30 Each
12 Wall Ball
12 Single Dumbbell Shoulder to Overhead (50/35)
12 Step Up
Rest remaining time.

Workout Brief

Feel: Muscle / Pace: Sustain

We are working off the clock in both parts today. In the strength, your first set should be 50-60% of your 1RM and build up from there. In the workout, move fast and efficiently to maximize your rest every round – all sets should be completed unbroken.

Wednesday, November 29th

Bring a Friend Day!

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

1000m Row
120 Dumbbell Hang Snatch
1000m Row
80 Sit Up
1000m Row
40 Burpee Over Dumbbell

Cashout – FIT: With a Partner

Accumulate a 5:00 Partner Plank
Anytime a partner breaks, both partners complete 4 Burpees

Workout Brief

Feel: Reach / Pace: Grind

Bring a Friend Day!

Thursday, November 30th

Strength: 14 Minutes

Find a Heavy Snatch

Workout: For Time – 12 Minute Cap

15 Power Snatch (95/65)
5 Wall Walk
45 Double Under
12 Power Snatch
3 Wall Walk
30 Double Under
9 Power Snatch
1 Wall Walk
15 Double Under

Workout Brief

Feel: Triple Threat / Pace: Full Send!

Today’s workout is about skill and accuracy. In the strength, if your technique is consistent, go for a new PR. If the Snatch is something you’re still working on, find the threshold weight that is challenging, but you’re still moving well with, and accumulate volume at that load. Only go up if you can maintain good technique. In the workout, manage your shoulder fatigue on the Snatches and Wall Walks – you want to go fast, but be sure not to burn out in the first round.

Friday, December 1st


Workout: For Total Rounds – 13 Minutes

As Many Rounds as Possible in 3 Minutes
9 Dumbbell Front Squat (50/35)
9 Pull Up

-Rest 2:00-

As Many Rounds as Possible in 3 Minutes
9 Dumbbell Front Squat (50/35)
6 Chest to Bar Pull Up

-Rest 2:00-

As Many Rounds as Possible in 3 Minutes
9 Dumbbell Front Squat (50/35)
3 Bar Muscle Up (Burpee Pull Up or Strict Pull Up)

Workout Brief

Feel: Muscle / Pace: Full Send

Go as hard as possible in this workout. The built in rest should allow you to recover enough to push the next section.

Saturday, December 2nd

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

Push Up
Deadlift (95/65)
One partner works at a time; both complete all reps.

Workout Brief

Feel: Muscle / Pace: Grind

This workout is going to be a test of push up capacity. Start slow and focus on continuing to move the entire time.



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