Baba Yaga
May 20, 2021
“Zero”
May 22, 2021

CrossFit Rome – CrossFit

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Parabellum (3 Rounds for reps)

AMRAP 8 Minutes

16 Toes to bar

12 Alternating Dumbbell squat snatches 35/20 (Rx+ 50/35)

-Rest 4 Minutes-

AMRAP 8 Minutes

48 Double unders

6 Burpee Pull-Ups (Bar muscle-ups)

-Rest 4 Minutes-

AMRAP 8 Minutes

12/9 Calorie Bike or 15/12 Calorie Row

12 Deadlifts 185/105 (Rx+ 225/155)
# TARGET SCORE

* Target number of Reps each set:

– Set 1: 80+

– Set 2: 150+

– Set 3: 80+

* Minimum number reps before scaling:

– Set 1: 50

– Set 2: 100

– Set 3: 50

# STIMULUS and GOALS

* 3 Different workouts where our intensity is set at moderate (Slightly high) with steady pacing. A lot of grip and a lot skill mixed into these 3 amraps. Be sure athletes muse the proper scaling methods to stay within the target reps.

* Athletes have a 4 minute rest so this means they can push the pace a little higher then normal.

Warm-up

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

2:00 Machine

+

Junkyard Dog

[Junkyard Dog Part 1](https://www.youtube.com/watch?v=f90RBWPr2B0&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=12&ab_channel=MayhemAthlete)

[Junkyard Dog Part 2](https://www.youtube.com/watch?v=eJfy5kPRtvk&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=11&ab_channel=MayhemAthlete)

Workout Prep**

2 sets

3 Knees to Elbows + 2 Toes to Bar

2 Dumbbell Squat Snatch (1 on each arm)

– During rest time make sure to hit a few reps at each movement and progress up in weight for deadlift. –