Chase Elliot
June 7, 2021
Harry Grant
June 9, 2021

CrossFit Rome – CrossFit

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Dale Earnhardt (2 Rounds for time)

2 Sets (1 Set every 10 Minutes)

40/32 Calorie Row *or* 30/24 Calorie Bike

30 Burpees
# TARGET SCORE

* Target time each set: 4:30-6 minutes

* Time cap: 7 minutes

# STIMULUS and GOALS

* Stimulus today is moderate to moderately high. Athletes should find a pace on both movements to lock-in to and stay consistent across the set due to rep volume being slightly higher than what would be comfortable going hard at. Both sets should be similar in time or slightly faster on the second set. When finished with the first set, athletes will rest until the clock hits 10:00. Athletes should be getting at least 3-4 minutes of rest on set 1 before starting set 2.

* PUSH THE BURPEES!!! ….. Don’t stop moving!

Front Squat + Back Squat

Front Squat + Back Squat: 5×3

– (1+2) x5 sets @ 80-85% 1RM Front Squat

* Rest 60-90 secs between sets

**How to approach the lifts**

* Using 1 bar – Perform 1 Front Squat, Rack the weight and then go right into your 2 back squats

* Record heaviest set

Accessory

3 sets

20 Glute Bridges

10 Seated Dumbbell Z Press

[Glute Bridge](https://youtu.be/GCXeUFSNKDg

[Seated Dumbbell Z Press](https://www.youtube.com/watch?v=khAQ45gay3E&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=3)

Warm-up

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

3 Rounds

1 round of rowling (Max 5 penalty burpees)

3 Inch Worms + Seal pose

30 single unders

5 Power Snatch (empty bar – build across)

**2. Workout Prep**

1 set

20 sec. Row

4 Burpee Over Rower

**3. Strength Prep**

2 sets (empty bar)

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

– into –

Build up to opening Snatch wave weight