The Edge of Skill
June 16, 2021
Baldr
June 18, 2021

CrossFit Rome – CrossFit

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The Edge of Skill 2 (Time)

4 rounds for time

20/16 Calorie Assault Bike *or* 30/22 Calorie Row

15 Toes To Bar

10 Dumbbell Thrusters 35s/20s (Rx+ 50s/35s)

40’ Front Rack Walking Lunge 35s/20s (Rx+ 50s/35s)
# TARGET SCORE

* Target time: 14-16 minutes

* Time cap: 18 minutes

# STIMULUS and GOALS

* Workout today is version of event 5 from Mid Atlantic Semis. Stimulus for athletes should be steady pacing through with moderate intensity. Definitely not a workout to come out aggressive but more conservative in the first round to see what the body can handle.

*  Athletes who’s hands maybe a little tender from the previous couple of days of bar work may want to sub the Toes to Bar for Sit Ups/V-Ups or GHD’s

Push Jerk

Push Jerk: 1×1

– Build to a heavy single for the day in 10 minutes

* rest 60 seconds between sets *

**How to approach the lifts**

– Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

– Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

– Record each set as 1 of your scores for load

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**

3 rounds

1:00 Assault Bike

5 Hanging Knee Raises

5 Dynamic Squat Stretches + Inch Worm

+

– into –

3:00 Warm-Up on Thruster

Start light (bar) and progress up a little bit while going into the workout prep.

**2. Workout Prep**

2 sets

20sec. Assault Bike

2 Hanging Knee Raises + 2 Toes to Bar

2 Dumbbell Thrusters (practice the squat clean)

4 Front Lack Walking Lunge Steps (2 each leg)

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:

– The thruster already has primed the press so drop weight slightly and have the athletes get comfortable with a few sets of dropping underneath the bar and clean up the footwork.

– into –

Build up to opening Push Jerk weight