Ares
June 23, 2021
Put your hands in the air
June 25, 2021

CrossFit Rome – CrossFit

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Triwizard Cup (3 Rounds for reps)

0:00-4:00

30 Ring Rows (Rx+ Pull-Ups)

30 Back Squats 95/65 (Rx+ 135/95)

-rest 2:00 –

6:00-10:00

20 Jumping Pull-Ups (C2B Pull-Ups)

20 Back Squats 135/85 (Rx+ 185/125)

– Rest 2:00 –

12:00-16:00

10 Burpee Pull-Ups (Rx+ Bar Muscle Ups)

10 Back Squats 185/105 (Rx+ 225/155)
# STIMULUS and GOALS

*  Stimulus for the workout today is moderate-high intensity while testing Gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on Keeping big sets with gymnastics and grinding out reps on the squats. This will be tough so make sure the proper scales are made so athletes finish within the time frame.

*  Athletes that have really good squat should go up in weight.

Power Clean and Push Jerk

Power Clean + Push Jerk 2-2-1-2-2-1-2-2-1

2 @ 70%

2 @ 75%

1 @ 80%

2 @ 75%

2 @ 80%

1 @ 85%

2 @ 80%

2 @ 85%

1 @ 90-95%

*Rest 60-90 secs between sets*

**How to approach the lifts**

* Do a power clean and then directly into a push jerk

* For the first couple sets athletes can transition right into the Jerk after the clean without a pause. When weight gets heavier have athletes pause at the top before going into the jerk to insure proper form and mechanics.

Accessory

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

[calf stretch](https://www.youtube.com/watch?v=f1HzSAuB-Vw)

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

Kelly Starrett

#3 Ways To Improve Your Rotational Power#

https://www.youtube.com/watch?v=m4vqYbVQRoA

Warm-up

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

Crossover Symmetry or Banded 7’s

Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.)

Example: 1 set of Crossover into 1 set of Hip Halo

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

-into-

5 min to build in weight on back squats

**2. Workout Prep**

2 sets (at start weight)

3 Pull-Ups + 2 Chest to Bar + 1 Bar Muscle Up

3 Back Squats

**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:

2 sets (with an empty bar)

5 Clean deadlifts

5 Clean High Pulls

5 Muscle Clean + Shoulder Press

5 Hang Power Cleans + Push Press

3 Power Cleans + Push Jerk

– Work up to starting weight –