Casino Royale
April 2, 2021
This Little Gym Piggy
April 5, 2021

CrossFit Rome – CrossFit

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Over and Out (Time)

Fitness (Rx)

For Time:

20 Power Snatches (75/55)

20 Burpees

20 Overhead Squats (75/55)

20 Burpees

20 Power Snatches (75/55)

Performance and Open (Rx+)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
### SETTING THE EXPECTATION (THE STIMULUS)

* This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!

* Time Ranges: 8-12 (allow for 15:00 on timeline – this is not a “cap” but ranges your athletes should aim for)

* Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.

* No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.

* Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.

* Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.

* Fast workout! (Even though it may not feel like it 😉

* Each athletes needs a PVC pipe & barbell

After Party

# POST WORKOUT/AFTER BASH [50:00-58:00]

### Clean-Up & Cool Down

** Lower Back & Shoulder Love**

– :30 Child’s Pose

– :30 Cobra Hold

– :30 Static Elbow to Instep (each side)

– :30 Pigeon Stretch (each side)

– :30 Floor Chest Stretch (each side)

Warm-up

# WORKOUT VARIATIONS

### EQUIPMENT-FREE WORKOUT

**For Time:**

40 Jumping Squats

20 Burpees Over an Object

40 Overhead Lunges (in-place)*

20 Burpees Over an Object

40 Jumping Squats

*hold a household object overhead in one or both hands