Kratos
June 22, 2021
Triwizard Cup
June 24, 2021

CrossFit Rome – CrossFit

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Ares (AMRAP – Rounds and Reps)

Amrap 16 minutes

Teams of 2 (1:1)

15/12 Calorie Bike *or* 21/15 Calorie Row

12 Strict Abmat Sit-Ups

10 Box Jump Overs (24/20)
# TARGET SCORE

* Target number of Rounds: 9+ (Total)

* Minimum number Rounds before scaling: 7 Rounds (Total)

# STIMULUS and GOALS

* Stimulus is Moderate/Fast pacing with particular focus on intentional effort when getting off the bike. Bike and Box Jump Overs will tax the athlete aerobically, while the sit-ups will fatigue the midline. Athletes should aim to complete rounds around 1:30-1:45 to finish near the target rounds. Partner athletes up based on similar skill levels and make sure to scale accordingly to keep stimulus.

*strict abmat situps (strict meaning that the hands are crossed over the chest or placed behind the head)

Pause Power Snatch + Overhead Squat

3-3-2-2-1-1

Power snatch (pause in the catch position) + Overhead Squat

3 @60% of 1RM Power Snatch

3 @65%

2 @70%

2 @75%

1 @80%

1 @80%

*Rest 60-90 secs between sets*

**How to approach the lifts**

* Do a power snatch and pause for one second in the catch position before beginning your overhead squat.

* Perform in singles to help keep form and proper set up.

* Record each set as 1 of your scores for load

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)

Kelly Starrett

#The Ultimatist Distraction#

https://www.youtube.com/watch?v=VciE7y55Iqs

Warm-up

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

8 min AMRAP

1 min bike (30 second Arms only, 30 seconds Legs only)

5 GHD’s to parallel (focus on leg extension when sitting up)

5 Step-ups (each leg)

20 plate hops

**2. Workout Prep**

1 set (each)

10 sec Assault Bike (workout pace)

4 GHD’s

4 Box Jump Over

**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 open Weight.