Down to Earth (PT)
October 20, 2020
Spin Move
October 21, 2020

CrossFit Rome – CrossFit Masters

Front Squat (Moderate # 1 x 3)

*Before the workout we will spend 10-15 minutes working on our front squats

*For those comfortable with the movement this should be about 5 rounds of buidling in weight, one set every 2-3 minutes

*For those that are learning this movement we will keep the weight low and dial in the technique

Middle Management Masters (Time)

5 Rounds For Time

10 Calorie Row

5 Front Squats

*Today’s two part training day will dial in the front squat snatch

*We’ll start by working a 3-rep that is designed to be completed unbroken

*”Heavy” is relative based on the athlete

*For athletes with excellent technique, the goal will be to build up in weight

*For athletes who need more work on mobility or technique, keep the weight lighter and the focus high

*Our conditioning piece today is a quick 2-station workout

*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes


*Choose a light-moderate weight that you can cycle for reps

*For those that are comfortable “cleaning” the bar this can be from the floor, for others we may come from the rack

*We also have the option to make these box squats holding dumbbells or a kettlebell

**In this case there will be a bench or box to sit on then stand back up