Monday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

:30 sec work/:15 rest

Row with feet out of straps

Ankle stretch on rower

Row with feet in straps, Legs only

Hamstring stretch

Row Legs and Truck lean only to 11 o’clock

Row Leg, Trunk, Arms, Arms, Trunk, Legs

BB Warm up 2 rds

5 Romanian DL

5 Front Squats

5 Push Press

5 Jefferson Curls

Metcon (3 Rounds for reps)


27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes


21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes


15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups
In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.

Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.

Stagger on opposite 5 minute windows if short on machines.