LINDA BLAIR
May 15, 2021
Winston
May 17, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

John Wick (Time)

Workout:

For Time:

800m Run

30 Pull-ups

60 Push-ups

90 Air Squats

400m Run

20 Pull-ups

40 Push-ups

60 Air Squats

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats
# TARGET SCORE

* Target time: 18-20 minutes

* Time cap: 30 minutes

# STIMULUS and GOALS

* Stimulus today is moderate pacing. Athletes should make smart choices when breaking up body weight movements, making sure to consider total volume across the entire workout vs. only considering the section they are currently on.

Accessory

#ACCESORY#

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

#Making it easier to receive a bad snatch#

https://www.youtube.com/watch?v=0osl05s1RHQ

Warm-up

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

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

**2. Workout Prep**

1 set

50m Run (workout pace)

5 Pull-Ups

5 Push-Ups

10 Air Squats