From the Road to the Wall
June 20, 2021
Kratos
June 22, 2021

CrossFit Rome – CrossFit

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Atreus (8 Rounds for time)

Every 2:00 (8 sets)

12/10 Calorie Row *or* Bike

12 Burpees
# TARGET SCORE

* Target time each set: 75-90 seconds

* Time cap each set: 1:45

# STIMULUS and GOALS

* Stimulus today is high intensity. Athletes will be working hard on the rower and burpees but must find a balance between intensity and recovery so that their results are repeatable across rounds.

* Goal is consistent or slightly faster round times as the sets go on.

Pause Clean + Clean + Pause Jerk

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

(1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

**How to approach the lifts**

* Perform a clean and pause for 3 seconds in the squat, then reset the bar and do a clean, and then finally, do a jerk and pause in the split for 3 seconds.

* If athletes struggle with the Split Jerk have them stay light or perform Push Jerk.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

Clean and Jerk

Clean and Jerk:

3×1 @ 85-95% 1 RM Clean and Jerk.

*Rest 60-90 seconds between sets*

Accessory

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

[Pigeon Pose](https://www.youtube.com/watch?v=jQMsyrLowFw)

[Seated QL Stretch](https://www.youtube.com/watch?v=3QdpzAoIglI)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

Kelly Starrett

# Make Your Low Back Feel Better#

https://www.youtube.com/watch?v=oNBuNGeml9o

Warm-up

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

8 min AMRAP

1 round of rowling (Max 5 burpee penalty)

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk

4 Down dog/seal pose transitions

**2. Workout Prep**

At workout pace (have athletes practice getting on and off the rower)

2 sets

10 sec. Row

2 Burpees

– rest 30 seconds between sets –

**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:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk (Start light and add weight)

– into the complex –