Grettel
June 14, 2021
The Edge of Skill
June 16, 2021

CrossFit Rome – CrossFit

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Triple Trouble (AMRAP – Rounds and Reps)

15:00 Amrap

300m Run

20 V Ups

10 Double Dumbbell Strict Press 35s/20s (Rx+ Strict Handstand Push-Ups)

*Run counted at 3 reps: 100m = 1 rep

*33 reps per round
# TARGET SCORE

* Target number of Rounds: 4-6 rounds

* Minimum number Rounds before scaling: 3.5 rounds

# STIMULUS and GOALS

* Stimulus is moderate pacing throughout the 15 minutes. Athletes should approach each movement considering how fatigue will affect their later sets and plan rep scheme accordingly to avoid burn out.

*  Just a good old fashion CrossFit workout with not a whole lot of thinking to do.

Back Squat + Front Squat

5×6

Back squat + Front squat:

(5+1) x 5 sets.

*Rest 60-90 secs between sets*

*The front Squat should be a struggle, but not a miss.

**How to approach the lifts**

* Using 1 bar – Perform 5 Back Squats and then rack the weight and then go right into your 1 Front squat

* Record heaviest set

**Example Sets**

Set 1:

5 Back Squat + 1 Front Squat @260#

-Rest 60-90 secs-

Set 2:

5 Back Squat + 1 Front Squat @270#

-Rest 60-90 secs-

Set 3:

5 Back Squat + 1 Front Squat @280#

-Rest 60-90 secs-

Set 4:

5 Back Squat + 1 Front Squat @290#

-Rest 60-90 secs-

Set 5:

5 Back Squat + 1 Front Squat @300#

Based off a 400# Back Squat

Accessory

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)

4×8 B-stance Double Dumbbell Deadlift (Heavy)

4×6 Weighted Glute Ham Raise (Moderate)

Warm-up

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

2:00 Machine

– into –

Every min (5:00)

8 Wall Ball Thrusters (light)

8 Sit Ups (focus on knee extension)

**2. Workout Prep**

3 sets

50m Run (workout pace)

3 Parallel GHD’s + 2 Full GHD’s

Set 1: 3 Pike Push-Ups

Set 2: 3 Kipping Handstand Push-Ups

Set 3: 3 Strict Handstand Push-Ups

**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 working sets (light)

2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat

* Add weight to each set but not heavy *