Atreus
June 21, 2021
Ares
June 23, 2021

CrossFit Rome – CrossFit

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Kratos (Time)

10 Rounds:

4 Strict C2B Pull-Ups (Rx+ 1 Rope Climb)

6 Deficit Push-Ups (Rx+ 4 Handstand Push-Ups)

8 Alternating Dumbbell Snatches 35/20 (Rx+ 50/35)
# TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 15 minutes

# STIMULUS and GOALS

* Stimulus for workout is moderate to moderate high intensity. Rounds consist on low reps but volume will quickly add up across the workout. Transition times are important in this workout as athletes should focus on moving quickly between movements so they don’t lose excess time

* Another workout from the Mid-Atlantic CrossFit Challenge.

Front Squat + Back Squat

5×6

Front squat + Back squat:

(3+3) x 5 sets.

*Rest 60-90 secs between sets*

*Make your last 2 sets challenging but doable.

**How to approach the lifts**

* Using 1 bar – Perform 3 Front squats and then rack the weight and then go right into your set of 3 Back squats

Accessory

3 Rounds

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL’s (each)

[Glute Ham Raise](https://www.youtube.com/watch?v=fXiF_pazD1w&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=33)

[Bulgarian Split Squats](https://www.youtube.com/watch?v=EZ1n-vRtkEI&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=10)

[Single Leg Barbell RDL](https://www.youtube.com/watch?v=9Olk_5wPleg&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=10&ab_channel=CrossFitMayhem)

Kelly Starrett

#Rope Climb Skill Progression#

https://www.youtube.com/watch?v=r4T1RIiIEcA

This video will show the technique that Rich when performing rope climbs. We recommend wearing long socks and not making full climbs/descent until comfortable.

Enjoy!

Warm-up

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

2:00 Machine

– into –

7 min AMRAP

10-sec handstand hold

1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull)

5 DB Snatch (each side – lightweight – focus on transition – increase across sets)

5 dynamic squat stretch

**2. Workout Prep**

1 set

1 Rope Climb (or halfway for beginners)

2 Handstand Push-Ups

2 Alternating Dumbbell Snatch (workout weight)

**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

* Add weight to each set but not heavy *