John Wick
May 16, 2021
Excommunicado
May 18, 2021

CrossFit Rome – CrossFit

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Winston (12 Rounds for time)

Every min (12:00)

200/175m Row
# TARGET SCORE

* Target time: 40-45 seconds

* Time cap: 50 seconds

# STIMULUS and GOALS

* Stimulus for row is moderate/high intensity. Athletes should focus on consistent times for each of the 12 rounds (12 minutes). Athlete should get at least 10 sec of rest each round. For athletes not hitting this suggested amount of minimum rest, decrease the total distance of each round by 25m until you are able to get required rest.

*Reset monitor each minute

Winston (Bike) (Calories)

Every Min (12:00)

12/8 Calorie Bike
*Athletes will reset monitor’s each minute.

*Score will be least amount of calories performed in a minute within the EMOM

Ex:

12,12,12,12,12,12,12,11,11,10,10,8

Score will be 8

Snatch

Snatch 3-3-2-2-1-1

Snatch:

– 2×3 reps @ 70%

– 2×2 reps @ 75%

– 2×1 rep @ 80%.

* Rest 60-90 seconds between sets

**How to approach the lifts**

– Reps should be performed in singles to ensure proper technique.

**Example Sets**

Set 1:

3 Snatches @140

-rest 60-90 seconds-

Set 2:

3 Snatches @140

-rest 60-90 seconds-

Set 3:

2 Snatches @150

-rest 60-90 seconds-

Set 4:

2 Snatches @150

-rest 60-90 seconds-

Set 5:

1 Snatch @160

-rest 60-90 seconds-

Set 6:

1 Snatch @160

Based off a 200# Snatch

Paused Front Squat

– 5×3 (Build in weight)

– Perform 5 Tall Box Jump in between pause front squat sets.

* rest 60-90 seconds between sets *

**How to approach the lifts**

* Move up in weight each set.

* Perform 5 Tall Box Jump in between front squat sets (right into it). PLEASE!! be careful with this and adjust height accordingly.

* Record heaviest set of 3

**Example Sets**

Set 1:

3 Pause Front Squats + 5 Tall Box Jumps @ 185#

-Rest 60-90 secs-

Set 2:

3 Pause Front Squats + 5 Tall Box Jumps @ 205#

-Rest 60-90 secs-

Set 3:

3 Pause Front Squats + 5 Tall Box Jumps @ 225#

-Rest 60-90 secs-

Set 4:

3 Pause Front Squats + 5 Tall Box Jumps @ 235#

-Rest 60-90 secs-

Set 5:

3 Pause Front Squats + 5 Tall Box Jumps @ 245#

Based off of a 300# Front Squat

Kelly Starrett

##How to Deal With Low Back Pump Out##

https://www.youtube.com/watch?v=kz_c5K0YyJg

Accessory

1 min foam roll upper back

1 min forearm smash with barbell (each side)

[Foam roll Upper Back](https://www.youtube.com/watch?v=CrKstFEd3oU)

[Forearm Smash with Barbell](https://www.youtube.com/watch?v=cTvzDwBY46Q)

Warm-up

Hip Halo Warmup

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

-into-

3 rounds

1 round of Rowling (5 burpee penalty max)

5 Snatch Grip Push Press (empty bar)

3 Overhead Squats (empty bar)

**2. Workout Prep**

100m Row (workout pace)

**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 each set:

3 sets

3 Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

2 Squat Snatch (Singles)