Cindy On The Run
May 23, 2021
Blue Ranger
May 25, 2021

CrossFit Rome – CrossFit

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Red Ranger (AMRAP – Rounds and Reps)

20:00 AMRAP

*With a partner*

Complete As Many Rounds and Reps As Possible of:

20/16 Calorie Row

AND

20/16 Calorie Bike
# TARGET SCORE

* As Many Rounds and Reps As Possible in 20:00’s.

# STIMULUS and GOALS

* Stimulus today is high intensity. Athletes will be performing the 20/16 rep scheme for 20:00’s.

*Athletes will be completing this workout with a partner. Partner 1 will go through a complete round (row and bike) and then athlete 2 will go through a complete round (row and bike).

*Only one partner working at a time. While one partner is working, the other partner will be resting.

*Reset monitors each round for each machine. There will not be any “roll over” calories allowed for today’s workout.

Pause Clean + Clean + Jerk Dip + Jerk

Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:

– (1+1+1+1) x 3 working sets.

* Rest 60-90 secs between sets

**How to approach the lifts**

* Pause for 3 seconds in the catch position.

* Add weight each set (not a max)

* Record heaviest set as your score

Clean and Jerk

Clean & Jerk:

– 4×1 (Build-up from the previous complex)

* rest 60 seconds between sets *

**How to approach the lifts**



– No need to work back down in weight, build up in weight from the complex above.

– Record heaviest set as your score

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)

Kelly Starrett

##Full Grip Front Rack##

https://www.youtube.com/watch?v=BxrKGr_g5hI

Warm-up

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

2 Rounds

30-sec row

30-sec assault bike

5 dynamic squat stretch

3 Clean Pull + 3 Hang Power Clean (PVC or Empty Bar)

3 Front Squats + 3 Push Press (PVC or empty bar)

**2. Workout Prep**

– @Workout Pace –

20 Sec. Row

20 sec. bike

**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 Jerk Dip

1 Push Jerk or Split Jerk

– Into complex –