Pirate’s Booty

CrossFit Rome – CrossFit

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Bench Press

On a Running Clock:

[0:00]: 10 Bench Press

[3:00]: 8 Bench Press

[6:00]: 6 Bench Press

[9:00]: 4 Bench Press

[12:00]: 2 Bench Press

* Athletes will work on a running clock for this Bench Press piece

* A new set begins every 3 minutes

* The goal is to increase weight as the reps decrease

* If unable to use a spotter, do not put clips on the bar

* Record all 5 weights in the scoring section

Pirate’s Booty (Time)

For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row
## DESCRIPTION

* We’ll combine and upper body strength piece today with a fast, simple conditioning workout

* Athletes will climb in weight as the reps decrease in the “running clock” bench press portion

* Rounds begin every 3 minutes (rest between)

* Record all 5 weights used

* Each set should be completed unbroken to count

* Look to start around 60-70% of 1RM and build

* The short workout that follows is designed to take around 8-12 minutes to complete

## RUSSIAN KETTLEBELL SWINGS

* The Russian Kettlebell swing finishes with the arms parallel to the ground

* Choose a moderate weight that allows you to clear each set of 50 in 1-3 sets

After Party

# AFTER PARTY

## Cool Down

10-15 Minutes of Stretching & Rolling

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**Targets:**

* Chest

* Triceps

* Forearms

* Hamstrings

Warm-up

# HOME GYM OPTION

For Time:

400 Meter Run

50 Single Arm Dumbbell Russian Swings (25 Each)

50 Single Arm Dumbbell Floor Press (25 Each)

400 Meter Run

50 Single Arm Dumbbell Russian Swings (25 Each)

50 Single Arm Dumbbell Floor Press (25 Each)

400 Meter Run

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

100 Meter Run

5 Russian Dumbbell Russian Swings

5 DB Floor Press