The Iron Giant
June 27, 2021
James & The Giant Peach
June 29, 2021

CrossFit Rome – CrossFit

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The Pagemaster (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15/12 Calorie Row *or* 12/8 Calorie Bike

15 Burpee over Bar

15 Deadlift 155/85 (Rx+ 185/125)

75 Single Unders (Rx+ Double Unders)
# TARGET SCORE

* Target number of Rounds: 3+ Rounds

* Minimum number  Round before scaling: 2.5

# STIMULUS and GOALS

* Stimulus is moderate pacing across workout. Athletes should find a steady pace for all movements and attempt to maintain that across 15 minutes.

* Deadlift: Weight on deadlift should be around 50-55% of 1rm max. Weight should be considered moderate and athlete should be able to perform 15 reps unbroken if asked to do so when fresh. Strategy during the workout would serve well to perform smaller, faster sets to manage fatigue rather than larger, longer sets resulting in smaller windows of recovery.

Clean deadlift to mid thigh + clean + Jerk

4×3

Clean deadlift to Mid Thigh + clean + jerk:

(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

**How to approach the lifts**

* Deadlift to mid thigh and reset, do a clean and then do the jerk.

* Record set as 1 of your scores for load

* Go by feel after the previous lifting

Deadlift

4×3

Deadlift:

4×3 (Building)

*Rest 60-90 seconds between sets*

**How to approach the lifts**

* Do you sets of 4 deadlifts.

* Record each set as 1 of your scores for load

Accessory

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

[Pigeon Pose](https://www.youtube.com/watch?v=jQMsyrLowFw)

[Seated QL Stretch](https://www.youtube.com/watch?v=3QdpzAoIglI)

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

Kelly Starrett

#Press Focus For More Effortless Burpees And Better Rowing#

https://www.youtube.com/watch?v=6-YdSbhBp-o

Warm-up

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

8 min AMRAP

100 meter row

5 Frog Hops

10 Banded good mornings

5 Deadlifts (empty bar – build across)

30 single unders

**2. Workout Prep**

1 round

20 Sec. Row (workout pace)

2 Burpee over Bar

2 Deadlifts (at workout weight)

10 Double Unders

* Transition smooth from station to station *

**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:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1+1+1) – Clean Deadlift (mid thigh) + Power Clean + Front Squat + Push Press + Push Jerk (Start light and add weight)

– into the complex –