Winston
May 17, 2021
The Adjudicator
May 19, 2021

CrossFit Rome – CrossFit

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Excommunicado (8 Rounds for time)

8 Sets

Every 3:00 or 1:1

12/9 Calorie Assault Bike *or* 15/12 Calorie Row

10 Dumbbell Thrusters (35’s/20s)

8 Burpee Box Jump Overs (20)
# TARGET SCORE

* Target time each set: 1:30-1:50

* Time cap each set: 2:30

# STIMULUS and GOALS

* Stimulus for workout is moderate/high intensity. Athletes should be moving fast on these sets but have enough control over the pace to have similar times for each round. Athletes will perform a new set every 3:00 minutes. Goal rest time is at least 0:45-1:00 for each round. If athletes get less than 0:30 of rest each round, modify their rep scheme by removing 2 reps from each movement to accommodate.



* This will get tough so make sure athletes know they need to scale accordingly to keep the stimulus.

Power Clean and Push Jerk

Power Clean & Jerk 3-2-1-3-2-1-1-1

Power Clean & Jerk for load:

– 3 reps @ 65%

– 2 reps @ 70%

– 1 rep @ 75%

* rest 2:00 *

– 3 reps @ 70%

– 2 reps @ 75%

– 1 rep @ 80%

* rest 2:00 *

– 1 rep @80+%

* rest 1:00 *

– 1 rep @80+%

**How to approach the lifts**

– Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps . Make sure to have weight on the sides of the bars for smooth transitions

– Record heaviest set for load

Accessory

1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)

[Quad Smash](https://www.youtube.com/watch?v=6zxQkBZLoXs)

[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Overhead Shoulder Distraction](https://www.youtube.com/watch?v=eveYJP1indI)

#Bar Placement on the Back Squat#

https://www.youtube.com/watch?v=J1niKrdHv6M

Warm-up

8 min AMRAP

40-second easy bike

5 dynamic squat stretch

5 Single Arm DB Thrusters (lightweight – each side)

3 Up Downs

5 Box Step Overs (each side)

**2. Workout Prep**

1 set

6/5 Calorie Assault Bike

4 Dumbbell Thrusters

2 Burpee Box Jump Overs

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 sets

3 Muscle Snatch

3 Hang Power Snatch

3 Power Snatch