Dale Earnhardt
June 8, 2021
Jeff Gordon
June 10, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Harry Grant (Time)

Teams of 2

80 Deadlifts (135/95)

80 Sit-Ups

– Partner Holds Plank (elbows)

——

40 Deadlifts (225/155)

40 Sit-Ups

– Partner Holds Plank (elbows)

——-

20 Deadlifts (315/225)

20 Sit-Ups

– Partner Holds Plank (elbows)
# STIMULUS and GOALS

* Team workout Thursday!



* Stimulus for workout is moderate pacing and strategic rep schemes between partners to keep steady with overall team pacing. Workout has a lot of core involved so make sure athletes are prep and scaling options are made available. Also, note that change weights should be set up on the sides and not behind the athletes for safety reasons.

* [Plank](https://youtu.be/7gz0lv6EzIg) Athletes need to be able to hold this comfortably for over 30 secs when fresh. Scale to knees if needed.

Hang Snatch

3-2-1-3-2-1-1

Hang Snatch (mid thigh) Waves :

3 @ 60% 1 RM Snatch

2 @ 65%

1 @ 70%

– rest 60-90 seconds –

3 @ 65%

2 @ 70%

1 @ 75%

– rest 60-90 seconds –

1 @ 75%

**How to approach the lifts**

– Record heaviest set

– Work up in weight, work back down and work back up again. You can build heavier if you feel good!

– Perform in singles to ensure form.

**Example Sets**

Set 1:

3 Hang Snatch (mid thigh) @120

2 Hang Snatch (mid thigh) @130

1 Hang Snatch (mid thigh) @140

-rest 60-90 seconds-

3 Hang Snatch (mid thigh) @130

2 Hang Snatch (mid thigh) @140

1 Hang Snatch (mid thigh) @150

-rest 60-90 seconds-

1 Hang Snatch (mid thigh) @150

Based off of a 200# Snatch

Accessory

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

Warm-up

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

10 min AMRAP

1 min easy bike

5 dynamic squat stretch

5 sit-ups (focus on leg extension when sitting up)

5 Deadlifts (empty bar – build across)

**2. Workout Prep**

1 round (with partner)

5 Deadlifts each (add first weight)

5 GHD’s each (partner holds plank)

**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 working sets (light)

2 Snatch grip deadlifts

2 Hang Snatch