Take it Easy
June 13, 2021
Triple Trouble
June 15, 2021

CrossFit Rome – CrossFit

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Grettel (Time)

10 rounds

3 Clean and Jerks 95/65 (Rx+ 135/95)

3 Bar Facing Burpees
# TARGET SCORE

* Target time: 4-6 minutes

* Time cap: 8 minutes

# STIMULUS and GOALS

* Stimulus for workout is moderate to moderate high intensity. Reps are low on both movements but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest. Two main approaches to this workout will be going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace

*  This workout was taken from the Mid Atlantic Semis. Show the class some of the videos and what the intensity should look like from some of the fittest. Goal pacing should be 1 round every 30-45secs to finish within the Target/Time cap.

Clean Deadlift (to below the knee) + Clean Deadlift (to mid thigh) + Clean + Jerk

5×4

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:

(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

**How to approach the lifts**

* Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

Clean and Jerk

3×1

Clean and Jerk:

3×1 @ 85-90% 1 RM Clean and Jerk.

*Rest 60-90 seconds between sets*

**How to approach the lifts**

* Record heviest set for your score for load

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)

Warm-up

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

Crossover symmetry warm-up

or

Banded 7’s warm-up

-into-

Burgener Warmup

+

Skill Transfer Warmup

-into-

5 min

Build weight on Clean and Jerk

**2. Workout Prep**

– At Weight

1 set

2 Clean and Jerks

2 Bar Facing Burpees

**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:

– Have athletes empty the bar and go through the complex (even though their clean is warm)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Jerk Dip

1 Push Jerk or Split Jerk

– Into complex –