US Capitol
June 4, 2021
Ricky Stenhouse
June 6, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Department of Treasury (Time)

Row “Aerobic Threshold”

3 sets:

4x (400m at fast, 100m recovery)

-Rest 2min b/t sets-

Metcon (No Measure)

3 sets

20 hip ext with 2 second pause at top

50’ banded lateral side step both ways

50’ banded monster walk forward and backward

20 sumo banded good morning

20 front foot elevated step back lunge

-Rest as needed-

4 sets

8 tempo bench (4:0:3:0) (light/moderate)

8 tempo strict chin up

-Rest as needed-

4 sets

12 bench presses (185/115)

12 strict chin up

-Rest as needed-

10 sets

15 seated row (light/moderate)

15 push ups

* These sets are less about intensity and more about building capacity and endurance in upper body pressing and lower body pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.


* Pick weights that you can maintain unbroken throughout.

* The supersets are designed to all be unbroken, drop the weight or reps as needed to keep them unbroken

# Movement Demos

* Sumo Banded Good Morning:

* Foot Elevated Step Back Lunge:

* Seated Row: