Triple Trouble
June 15, 2021
The Edge of Skill 2
June 17, 2021

CrossFit Rome – CrossFit

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The Edge of Skill (12 Rounds for time)

Every min (12 mins)

4 Strict Pull-Ups

8 Push-Ups

12 Air Squats
# TARGET SCORE

* Target time per set: 35-45 seconds

* Time cap per set: 50 seconds

# STIMULUS and GOALS

* Stimulus for todays workout is mod/high intensity with a “Push Pace” attack mode feel. Athletes will fight to keep moving swiftly through 4-8-12 (Pull-Push-Squat) every minute for 12 workout sets (12 minutes).



* Still getting a little taste from past Murph Prep.

Hang Snatch

Snatch 3-2-1-3-2-1-1

Hang (mid thigh) x Snatch Waves :

3 @ 70% 1 RM Snatch

2 @ 75%

1 @ 80%

– rest 60-90 seconds –

3 @ 75%

2 @ 80%

1 @ 85%

– rest 60-90 seconds –

1 @ 85%+

*you can go heavier if you feel good!

**How to approach the lifts**

– Record heaviest set

– Work up in weight, work back down and work back up again. You can build heavier if you feel good!

– Perform in singles to ensure form.

Snatch Grip Deadlift

3×3

Snatch Deadlift for load:

– 3×3 @ 100% 1RM Snatch

– rest 60-90 seconds between sets –

Accessory

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Warm-up

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

“Rowling”

– Make up a little penalty that’s fun and might be unique to your gym –

**2. Workout Prep**

3 sets

1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative) use band or ring rows for athletes that need a scale.

2 Push-Ups + 2-second pause at the top

3 Air Squats + 2-second pause at the bottom

**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 (empty bar)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Hang Squat Snatch

– into –

Warm-Up to open Weight.