Murph
May 30, 2021
The White House
June 1, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Mini-Tri Repeats (3 Rounds for reps)

3 Rounds of the following:

2 Minute ME Calorie Row

2 Minute ME Calorie Bike

2 Minute ME 10m Shuttle Run

4 Minute Rest

Clean deadlift to mid thigh + clean + Jerk

Clean deadlift to mid thigh + clean + Jerk: 4×1

– 4 singles @ 80-90% 1RM Clean.

* Rest 60-90 secs between sets

*Complete 4 sets (not including warm-up sets)

**How to approach the lifts**

* Add weight each set (not a max)

* Record heaviest set as your score for load

Accessory

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

[calf stretch](https://www.youtube.com/watch?v=f1HzSAuB-Vw)

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

Kelly Starrett

Are Your Hamstrings Stiff?

https://www.youtube.com/watch?v=Yko5jUmJJeA

Warm-up

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

1:00 Row

1:00 Bike

1:00 Shuttle Runs

**2. Workout Prep**

– @Workout Pace –

30 Sec. Row

30 Sec Bike

30 sec. Shuttle Run

**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:

2 sets (Empty Bar)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Jerk or Split Jerk

– Into complex –