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June 18, 2021
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June 20, 2021

CrossFit Rome – CrossFit

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(Intermediate = 2000m PR 7-8min) (Time)

Row “Aerobic Threshold”

2000m at easy, no rest,

1700m at easy/moderate, 2min rest,

1300m at moderate, no rest,

1000m at moderate/fast, 2min rest,

500m at fast, no rest, 300m at faster

Accessory

ACCESSORY PUSH

11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)

3×10-12 Dumbbell incline bench press (Heavy)

3×15 Barbell Skull crushers (moderate/heavy)

[Dumbbell Strict Press](https://www.youtube.com/watch?v=AqzDJHxynwo)

[Dumbbell Incline Bench Press](https://www.youtube.com/watch?v=pA29ucBQxKU&ab_channel=CrossFitHurstvilleCrossFitHurstville)

[Skull Crushers](https://www.youtube.com/watch?v=ad3dSGLAslA&ab_channel=PikeFitnessPikeFitness)

ACCESSORY PULL

8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)

4×8-10 Dumbbell Bent over row (each side) (Heavy)

3×15 deficit push ups (Hands and Feet on 45 plates)

[Strict Chin Up](https://www.youtube.com/watch?v=Lq5BlDy78LA&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=31&t=0s) – add weight

[Dumbbell Bent over Row](https://www.youtube.com/watch?v=DFX3iZkrH_c&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=42)

[Deficit Push Up](https://www.youtube.com/watch?v=P9v2D-IX7Zw&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=18&t=0s) – put your feet on plates as well