Workouts for the Week: November 6 – November 11

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 6th

Workout: As Many Rounds as Possible in 15 Minutes

5 Dumbbell Hang Snatch (50/35)
5 Dumbbell Jump Overs
200m Run
Increase Dumbbell Hang Snatch and Dumbbell Jump overs by 5 reps each round.

Cashout – FIT:

Skill Work

Cashout – FLEX: For Quality

3 Rounds
6-12 Chin Up
Max Rep Empty Barbell Strict Press

Workout Brief

Feel: Muscle/Reach / Pace: Grind

This workout will add up pretty quickly. Your goal should be to maintain moderate sets of the Hang Snatches and move at a steady enough pace on the run to give your shoulders a break. Pick a  weight that you can hang on to for at 15-20 reps. One rep on the jump overs is over and back.

Tuesday, November 7th

Strength: 16 Minutes

6-4-2-2-2: Back Squat
Build in weight each set.

Workout: For Time – 14 Minute Cap

18 Toes to Bar
18 Box Jump Over
Decrease both movements by 3 reps each round.

Workout Brief

Feel: Muscle/Reach / Pace: Gas

We want to be challenging ourselves on all of the back squat sets today, but the main goal is to find a new two rep max. Build up in a way that will allow you to do that efficiently. Use the entire sixteen minute clock to ensure you’re getting adequate rest. In the workout, push hard from the beginning and hold on to the largest sets you can maintain.

Wednesday, November 8th

Workout: 30 Minutes

5 Rounds – 3 Minutes Each
20/15 Calorie Row
10 Burpee Over Rower
Max Power Clean (165/115)
Rest 3:00 between rounds

Workout Brief

Feel: Triple Threat / Pace: Grind

This workout is completed solo, but will be you go I go style with a partner. Every round is 3:00 of work with 3:00 of rest. The objective is to accumulate as much volume on the Power Clean as you can. Pick a weight that you can hit comfortably well, but breaks down under fatigue. Your focus should be on keeping the technique tight and nailing good reps. The goal is to have :45-1:15 of time on the Barbell each round.

Thursday, November 9th

Workout: As Many Rounds as Possible in 12 Minutes

6 Pull Up
9 Single Dumbbell Overhead Squat (50/35)
30 Double Under

Cashout – FIT: For Time

1000m Row

Cashout – FLEX: As Many Reps as Possible in 4 Minutes

Wall Ball

Workout Brief

Feel: Muscle / Pace: Gas

Use a Dumbbell that will allow you to maintain a locked elbow and challenge your overhead position on the squat. Limit your bodies desire to rotate as much as possible. The goal should be to maintain a steady pace even as you fatigue in the final few minutes.

Friday, November 10th


Workout: Every Minute on the Minute for 40 Minutes

Minute 1: 10-15 Dips
Minute 2: 16/12 Calorie Row
Minute 3: 6-8 Devils Clean (50/35)
Minute 4: 9-16 Calorie Bike
Minute 5: Rest

Workout Brief

Feel: Reach / Pace: Sustain

The goal of this workout is to have four moderately hard minutes before the one minute rest. All of the volume should be scaled to numbers that allow you to get the work done in :45 so that you have time to transition to the next movement.

Saturday, November 11th

Hero Workout: Jack – As Many Rounds as Possible in 20 Minutes

20 Push Press (115/85)
20 Kettlebell Swing (1.5/1)
20 Box Jump (24/20)

Workout Brief

Feel: Triple Threat / Pace: Grind

This relatively long triplet should feel tough yet doable. The load should feel relatively light for the Push Presses and the Swings. The Box height should feel easily clearable. Pick a strong pace from the beginning and hold on tight to that pace.



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