The Pagemaster
June 28, 2021
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June 30, 2021

CrossFit Rome – CrossFit

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James & The Giant Peach (Time)

3 Rounds

27 Wallballs (20/14)

18 V-Ups

9 Hang Power Clean 95/65 (Rx+ 135/95)

* 10:00 Time Cap *
# TARGET SCORE

* Target time: 6-8 minutes

* Time cap: 10 minutes

# STIMULUS and GOALS

* Stimulus is moderate to moderate high intensity. Reps are in a range that athletes can push the pace a bit and aim to finish each movement unbroken or in 2 sets. Athletes should heavily focus on breathing during wallballs and ghd’s to keep themselves moving as these are two movements that people will commonly accidentally hold their breath on.

*  Short and Sweet so ATTACK!!!!

Front Squat + Back Squat + Goblet Squat

5×14

Front squat + Back squat + Goblet Squat:

(2+2+10) x 5 sets.

*Rest 60-90 secs between sets*

*This should be heavy! Including the goblet squats, but I want those to be fast!

**How to approach the lifts**

* Using 1 bar – Perform 2 Front squats and then rack the weight and then go right into your set of 2 Back squats

* Record each set as 1 of your scores for load

**Record front/back squats in this section and then record heaviest set of 10 goblet squats separately

**Example Sets**

Set 1:

2 Front squat + 2 Back squat + 10 Goblet Squat @265#/44#

-Rest 60-90 secs-

Set 2:

2 Front squat + 2 Back squat + 10 Goblet Squat @275#/53#

-Rest 60-90 secs-

Set 3:

2 Front squat + 2 Back squat + 10 Goblet Squat @285#/60#

-Rest 60-90 secs-

Set 4:

2 Front squat + 2 Back squat + 10 Goblet Squat@295#/70#

-Rest 60-90 secs-

Set 5:

2 Front squat + 2 Back squat + 10 Goblet Squat @305#/80#

Based off a 400# Back Squat

Goblet Squat

*Record heaviest set of 10 goblet squats

Accessory

1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)

[Quad Smash](https://www.youtube.com/watch?v=6zxQkBZLoXs)

[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Overhead Shoulder Distraction](https://www.youtube.com/watch?v=eveYJP1indI)

Kelly Starrett

#Daily Maintenance 10 Minute Sagan Hips#

https://www.youtube.com/watch?v=6apA20udc3s

Warm-up

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

Hip Halo Warm-up

-into-

7 min AMRAP

30-sec machine

5 dynamic squat stretch

5 wall balls (focus on cycling arms)

5 V-Ups

5 Hang Power Cleans (empty bar – build across)

**2. Workout Prep**

2 sets

5 Wall Balls

3 GHD’s

2 Hang Power Cleans (add weight)

– rest 30 second between sets –

**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 Tempo Front Squats (Just slow and controlled) + 1 Back Squat + 3 Goblet Squats

* Add weight to each set but not heavy *