Excommunicado
May 18, 2021
Baba Yaga
May 20, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

The Adjudicator (AMRAP – Rounds and Reps)

10:00 Amrap

16 Alternating Front Rack Step Back Lunges 75/45 (Rx+ 95/65)

12 Hang Power Cleans 75/45 (Rx+ 95/65)
On the 0:00-10:00

“The Adjudicator”.

2:00 REST

At the 12:00-22:00

1 Mile Run

2:00 Rest

At the 24:00-32:00

(4 Sets)

:30 Romanian Deadlifts

:30 Rest

:30 Hollow Body Hold

:30 Rest

# TARGET SCORE (For The Adjudicator)

* Target number of Rounds: 5+

* Minimum number Rounds before scaling: 3

# STIMULUS and GOALS

* Stimulus for the workout today is moderate pacing, steady breathing and being mindful of when to break. Workout is lightweight and athletes won’t need much space at all to complete.

*  Athletes should focus on using the clock as a pace setter to insure that they are within range of the target rounds. Goal should be 1 round every 2:00 or less.

1-Mile Run (Time)

Max Effort 1-Mile Run

Kelly Starrett

#Why Do You Front Rack the Way You Do?#

https://www.youtube.com/watch?v=tWtyU31uOp0

Accessory

1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (use DB or sandbag as an anchor – don’t force position)

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

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

[Wide leg forward fold](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

Warm-up

3 Rounds

100 meter run

6 Alternating V-Ups

*E2I/Side Lunges/Body weight rev. lunges

*Hamstring + calf stretch

*5 (Empty bar) RDL/HPC/Rev. Lunges

**2. Workout Prep**

3 sets (add weight to each set)

4 Front Rack Walking Lunge Steps

4 Hang Power Cleans