The Rescuers Down Under
July 1, 2021
Fievel Goes West
July 3, 2021

CrossFit Rome – CrossFit

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A Bug’s Life (partner) (Time)

For Time:

Teams of 2

30-24-18-12-6

Bench Press 115/70 (Rx+ 165/110)

30-24-18-12-6

Deficit Handstand Push-Up (4”/2”)

10-8-6-4-2

Rope Climbs

*One partner working at a time

*Partners will spit reps as needed across the workout

*Modifications for Deficit Handstand Push-Ups: Handstand Push-Ups, Dumbbell Push Press, Hand Release Push-Ups

*Modifications for Rope Climbs: Strict Pull-Ups, Kipping Pull-Ups, Toes to Bar
# STIMULUS and GOALS

* Stimulus for todays workout is moderate intensity in this upper body pump-sesh while being conscious of muscle failure. This workout is a grind and will get a lot tougher as it goes on. Athletes need to be smart about what weight to use on bench and be mindful of when to break to avoid muscle failure.

Warm-up

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

2:00 Machine

+

Junkyard Dog

**2. Workout Prep**

3 sets (workout up in bench press)

3 Bench Press

3 Handstand Push-Ups (add deficit after 2nd set)

1 Rope Climb (1st set perform 4 rope pull-ups )