James & The Giant Peach
June 29, 2021
The Rescuers Down Under
July 1, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

A Dinosaur’s Story (Time)

Teams of 2

50/40 Calorie Assault Bike

100 Double Dumbbell Step Ups 35s/20s (Rx+ 50s/35s) (24/20)

50/40 Calorie Assault Bike

*Or Row 70/55 Calories*
# TARGET SCORE

* Target time: 10-12 minutes

* Time cap: 15 minutes

# STIMULUS and GOALS

* Stimulus for workout is high intensity. Partners will split reps as needed across the workout and should find a rep scheme that will keep intensity high and fast transitions.

*  Workout is designed to be lower body taxing so make sure weight and height and doable in comfortable/consistent sets.

Hang Snatch

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

Hang (right above the knee) x Snatch Waves :

3 @ 65%

2 @ 70%

1 @ 75%

-Rest 60-90 seconds-

3 @ 70%

2 @ 75%

1 @ 80%

-Rest 60-90 seconds-

1 @ 85%

**How to approach the lifts**

– Record each set

– Work up in weight, work back down and work back up again. You can build heavier if you feel good!

– Perform in singles to ensure form for newer athletes. Advanced can keep unbroken.

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)

Warm-up

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

10:00 Amrap

1:00 Machine (30 seconds slow-20 seconds moderate-10 second sprint)

10 Ring Rows

10 Alternating Box Step Ups

**2. Workout Prep**

-With Partner-

15 Second Assault Bike each (workout pace)

4 Alternating Dumbbell Step Ups each (practice transition and swing)

**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:

3 sets (empty bar)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Power Snatch

– into –

Warm-Up to opening Weight.