Blue Ranger
May 25, 2021
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May 27, 2021

CrossFit Rome – CrossFit

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Lord Zedd (AMRAP – Rounds and Reps)

18:00 Amrap

Teams of 2

1 round (each) (Partner 1 does 1 round, then Partner 2 does 1 round….)

100m Run

15 Kettlebell Swings (53/35)

10 Double Dumbbell Shoulder to Overhead (50’s/35’s) (Rx+ 10 Handstand Push-Ups)

5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 1 full round followed by Partner 2.

1 round each = 2 rounds total

* Target number of Rounds (total): 12+

* Minimum number Rounds before scaling: 10


* Stimulus is moderate/high intensity. Athletes will be completing this workout with a partner. Partner 1 will go through a complete round and then athlete 2 will go through a complete round.

* Move fast!!!!!!!!!

Front Squat + Back Squat

Front Squat + Back Squat:

– (3+3) x5 sets. Move up in weight each set.

* Rest 60-90 secs between sets

**How to approach the lifts**

* Move up in weight each set and try and build to as heavy or slightly heavier than last week!

* Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats

* Record heaviest set for your score for load


3 rounds

1 min plank hold

30 sec side plank (left/right)

30 flutter kicks (each side)

15 Russian Twists


[Side Plank](

[Flutter Kicks](

[Russian Twist](

Kelly Starrett

#Improved Trunk Function For Improved Power Transmission#


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

10 min AMRAP

1 min bike erg (sit/stand)

5 Deadbugs (each side)

5 up-downs

5 Single Arm Kettle Bell Swings eye level (light/each side)

10-sec handstand hold

**2. Workout Prep**

50m Shuttle Run (25m out/25m back)

5 Kettle bell swings

3 Handstand Push Ups

1 Burpee Box Get Over

**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 working sets (light)

2 Tempo Front Squats (2-1-0) + 1 Back Squat