The Adjudicator
May 19, 2021
Parabellum
May 21, 2021

CrossFit Rome – CrossFit

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Baba Yaga (Time)

3 Rounds

100 meter Farmer Carry 35’s/20’s (50’s/35’s)

40 Abmat Sit-Ups

30 Wall Balls 14/10 (Rx+ 20/14)
# TARGET SCORE

* Target time: 13-15 minutes

* Time cap: 20 minutes

# STIMULUS and GOALS

* Stimulus for the workout is moderate intensity with sheer grit and grind. Athletes will be testing mentally on this one with how long they are willing to hold on with the Carry and big sets of Wall Balls.

Accessory

3 rounds

15 Dumbbell Bench

10 Banded Pull-ups

-into-

3 rounds

15 Barbell Curls

15 Lying DB Tricep Extension (each side)

[Dumbbell Bench](https://www.youtube.com/watch?v=G9nf-QZeYWI)

[Banded Pull Ups](https://www.youtube.com/watch?v=e7Gyp8byre4)

[Barbell Curl](https://www.youtube.com/watch?v=LY1V6UbRHFM)

[Lying Tricep Extension](https://www.youtube.com/watch?v=4re6CJ0XNF8)

Kelly Starrett

#Mobilization of the Week: Elevated Couch Stretch#

https://www.youtube.com/watch?v=dJ1twW4hmOg

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine

– into –

Every 1:00 (5:00)

4 Up Downs

5 Wall Balls

6 Step-ups