Daytona 500 (Intermediate = 2000m PR 7-8min)
June 12, 2021
June 14, 2021

CrossFit Rome – CrossFit

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Take it Easy (3 Rounds for time)

Every 4:00 for 12 minutes (3 rounds)

21/16 Calorie Row

36 Wallballs (20/14)

* Stimulus for todays is moderate intensity while trying to keep big sets on the wall balls. Athletes should test themselves with this workout and see if they can push past the mental blocks we tend to have with wall balls.

Snatch Deadlift Below Knee + Snatch Pull + Snatch


Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:

(1+1+1) x 4 sets @ 70-80% 1RM Snatch

*Rest 60-90 seconds between sets.*

**How to approach the lifts**

* Deadlift to below the knee and then reset back down before going into a snatch pull with a one second pause at the top of pull and then reset one more time before going into a snatch.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting


1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

[Couch Stretch](

[Foam roll Lats](

[Wide leg forward fold](


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

Tabata Machine (5 rounds)

-Moderate Pacing-


Hip Halo Warmup

* 10 Sidestep R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

**2. Workout Prep**

2 sets

20 Sec. Row (Workout Pace)

5 Wall Balls (work up in 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 sets

3 Snatch Deadlifts to Mid-Thigh

3 Hang Power Snatch

3 Overhead Squats

2 Squat Snatch (Singles)