Chaos
June 26, 2021
The Pagemaster
June 28, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

The Iron Giant (4 Rounds for time)

4 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge 35/20 (Rx+ 50/35) (Left Arm)

10 Burpee Chest to Bar (Rx+ 7 Bar Muscle-ups )

50’ Single Arm Dumbbell Overhead Walking Lunge 35/20 (Rx+ 50/35) (Right Arm)
# TARGET SCORE

* Target time each set: 3-3:30

* Time cap each set: 4 minutes

# STIMULUS and GOALS

* Stimulus is moderate to moderate high intensity. Athletes have 4 sets with a new set every 5 minutes. Athletes must find a balance between intensity and recovery time. Goal is to achieve similar rounds times and avoid burning out on a set, resulting in slower times for later rounds. Athletes should be aiming for roughly 60-90 seconds of rest on each round.

Snatch Pull + High Pull + Snatch

5×3

Snatch Pull + High Pull + Snatch:

– (1+1+1) x 5 working sets.

– Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *

**How to approach the lifts**

* Do a snatch pull, then do a high pull before resetting it back down and going into a full snatch.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

Snatch

Snatch:

3×1 @85-93%

* Rest 60-90 secs between sets

Accessory

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Kelly Starrett

#Full Overhead Is Good. Full Overhead with Movement Choice Is Better#

https://www.youtube.com/watch?v=ptxJeT1tQWI

Warm-up

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

Crossover Symmetry Warmup or Banded 7’s

-into-

6 min AMRAP

30 sec bike erg

5 stepback lunges (each side)

5 Kip Swings

5 dynamic squat stretch

**2. Workout Prep**

1 set

10ft Single Arm Overhead Walking Lunge (Left)

2 Bar Muscle Ups or Burpee Chest to Bar

10ft Single Arm Overhead Walking Lunge (Right)

**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)