No Open Gym
May 2, 2015
Power Cleans and
May 4, 2015

CrossFit Rome – CrossFit

Overhead Squat


OTM x 12 Minutes (4 Rounds)

1st Minute – Overhead Squats or Squat Therapy x 5

2nd Minute – Plank Hold x 45 Seconds

3rd Minute – Russian Step Ups x 10-12

Paused Overhead Squats


Every 2 Minutes for 12 Minutes (6 Rounds)

Pause OHS x 3 Reps (2-3 Second hold at the bottom)

400m Run with MB (Time)

Fitness and Performance:

The following is the CFR Fitness Assessment. You will have 20 Minutes to complete it.

– 400m Run with MedBall (20/14)

– Dips x ME

– Strict Pull Ups x ME

– Push Ups x ME

– Sit-Up x 1 Minute AMRAP

– Tabata Air Squats

It needs to be completed in this order. The only thing that is timed is the 400m run. Everything else can be done at your own pace. However, once you fail at the movement you need to move on to the next movement.

Fitness Assessment (4 Rounds for reps)

1 Attempt at each movement.

– Dips x Max Effort

– Strict Pull Ups x Max Effort

– Push Ups x Max Effort

– Sit-Ups x 1 Minute AMRAP

Take as much time as you need for each movement and the rest in between. Once you start a movement, it is as many reps as possible until you fail. When you break, move on to the next movement.

Tabata Air Squat (8 Rounds for reps)

8 Rounds for Reps

20 Seconds of Work

10 Seconds of Rest