(Intermediate = 2000m PR 7-8min)
June 19, 2021
June 21, 2021

CrossFit Rome – CrossFit

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From the Road to the Wall (Time)

For Time:

18 Dumbbell Thrusters 35s/20s (Rx+ 50s/35s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

* 12:00 Time Cap *

* Target time: 9-11 minutes

* Time cap: 12 minutes


* Workout is from the 2021 Granite Games. Stimulus is moderate intensity while trying to hold on to unbroken sets with the thrusters. Workout is scaled down a little in weight from the competition

*  Focus on DB weight management and not coming out hot.

* I know we completed thrusters on Friday but this is a new week and it’s only thrusters and run.

Snatch Deadlift (to mid thigh) + Snatch


Snatch Deadlift to below the knee + Snatch:

(1+1) x 3 sets @ 80-87% 1RM Snatch

*Rest 60-90 seconds between sets*

**How to approach the lifts**

* Deadlift to mid thigh and then reset back down before going into a snatch.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

**Example Sets**

Set 1:

1 Snatch deadlift to mid thigh + 1 snatch @160#

– Rest 60-90 seconds –

-Set 2:

1 Snatch deadlift to mid thigh + 1 snatch @170#

– Rest 60-90 seconds –

-Set 3:

1 Snatch deadlift to mid thigh + 1 snatch @175#

Based off of a 200# Snatch 1RM

Snatch Deficit Deadlift


Snatch deficit deadlift:

3×3 @ 105% of best snatch

*Rest 60-90 seconds between sets*

* [Snatch Grip Deficit Deadlifts](https://www.youtube.com/watch?v=TTvbpxbw4N4)

**How to approach the lifts**

* Set yourself up on a 2in riser where your feet are on it but the bar is still on the ground and perform your snatch deadlifts.

Kelly Starrett

Making It Easier to Receive a Bad Snatch



1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)


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

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees


5 min AMRAP

8 Alternating Dumbbell Snatch (light)

5 Single Arm DB Thrusters (light)

3 elbow to floor stretch (each side)

**2. Workout Prep**

1 set

4 Dumbbell Thrusters (practice squat clean)

50m Run (25 out, 25 back)

2 Dumbbell Thrusters

**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

3 Snatch Deadlifts to Mid-Thigh

3 Hang Power Snatch

3 Overhead Squats

2 Squat Snatch (Singles)