Department of Treasury
June 5, 2021
Chase Elliot
June 7, 2021

CrossFit Rome – CrossFit

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Ricky Stenhouse (2 Rounds for time)

2 Sets

21-15-9

Kettlebell/Dumbbell Front Squats 2×35/2×20 (Rx+ 2×50/2×35)

Calorie Assault Bike *OR* Row

-Rest 1:1 between sets-

Women’s Calories -16-12-8
# TARGET SCORE

* Target time each set: 4-5 minutes

* Time cap: 6 minutes

# STIMULUS and GOALS

* No more Murph Prep…Let’s burn it down! Stimulus for this workout is moderate high intensity with a real mental push. Athletes will rest the amount of time it took to complete or if limited on equipment have them partner up and go 1:1.

*  Goal for athletes is to come out strong (not crazy) and see if they can match there time on the second set.

Snatch Pull to mid thigh + Snatch

Snatch Pull to mid thigh + Snatch 5×2

– (1+1) x 5 working sets.

* Rest 60-90 seconds between sets *

**How to approach the lifts**

* Pull up to mid thigh and then reset back down before going into a full snatch.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

Snatch Grip Deadlift

Snatch deficit deadlift: 3×3

– 3×3 @ 105% of best snatch

* Rest 60-90 seconds between sets

**Example Sets**

Set 1:

3 Snatch deficit (4in) deadlift @210

-rest 60-90 seconds-

Set 2:

3 Snatch deficit (4in) deadlift @210

-rest 60-90 seconds-

Set 3:

3 Snatch deficit (4in) deadlift @210

Based off a 200# Snatch

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 Machine

Into –

” Bring Sally Up ” Squat Warm-Up

**2. Workout Prep**

2 sets

15sec. Assault Bike (workout pace)

5 Kettlebell or Dumbbell Front Squats

– rest 30 secs. 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 sets

3 Snatch Deadlifts to Mid-Thigh

3 Hang Power Snatch

3 Overhead Squats

2 Squat Snatch (Singles)