Harry Grant
June 9, 2021
Bobby Labonte
June 11, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Jeff Gordon (Time)

For Time:

30 Pull-Ups (Rx+ Chest to Bar)

20 Box Jump Overs (24/20)

10 Thrusters 95/65 (Rx+ 135/95)

20 Box Jump Overs

30 Pull-Ups (Rx+ Chest to Bar)
# STIMULUS and GOALS

* We have another fire breather with this one. Stimulus is high intensity with little breaks in reps and calculated rest to stay attacking in the workout.

*  Athletes need to come out guns blazing!

Power Clean & Jerk

2-2-1-2-2-1

Power Clean & Jerk waves:

2 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%

– rest 60-90 seconds –

2 @ 70%

2 @ 75%

1 @ 75%

**How to approach the lifts**

– Record heaviest rep, Rest is between changing and adding weight. Rest 60-90 seconds after 2-2-1 is complete

– Work up in weight in each set. You can build heavier if you feel good!

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)

Warm-up

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

2:00-3:00

Crossover Symmetry

or

Banded 7’s

-into-

8 min AMRAP

5 scap pullups

5 box step ups (each side)

3 Sky reacher squats (each side)

5 Thrusters (empty bar – build across)

**2. Workout Prep**

3 sets (Build in weight)

3 Chest to Bar

2 Box Jump Overs

1 Muscle Clean

1 Squat Clean

1 Thruster

**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:

[Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)

[Banded 7s](https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem)