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July 7, 2021
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July 9, 2021

CrossFit Rome – CrossFit

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American Soldier (5 Rounds for reps)

Teams of 3

5 Rounds

Minute 1: 15 Bench Press 95/65 (Rx+ 135/95)

Minute 2: Max Calorie Row

Minute 3: Rest

– Each partner will start at a different station and rotate through, partner resting should be spotting on the Bench Press –
# TARGET SCORE

* Target number of Calories each set: 20+/15+

*Score will be 15 + however many calories completed in 1:00. Ex: 15 bench press + 20 Calories = 35 reps

*Looking for consistent total reps each round

# STIMULUS and GOALS

* It’s Friday! let’s get a good pump in before the weekend! Set the pace and try to hold on.

* Stimulus for the workout is moderate-high intensity where athletes will really have to choose weight carefully on the bench to keep fast/smooth sets while avoiding failure. Athletes are attacking and getting on the rower with a consistent fast pace.

*Weight should be around 50-55% of athletes 1 Rep Max bench.

Clean and Jerk

1×1

Clean & Jerk for load:

– Heavy Single/1 Rep Max

* Rest a little longer than normal between sets when you reach heavier sets *

**How to approach the lifts**

– Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

– Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)

– Record your heaviest lift as 1 of your scores for load

Accessory

1 min couch stretch (each side)

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

1 min foam roll lats (each side)

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

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Kelly Starrett

*Shoulder Extension for Better Rowing*

https://www.youtube.com/watch?v=GVIi0DhnveA

Warm-up

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

Crossover Symmetry or Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)

– into-

7 min AMRAP

30-second Row

3 Inch Worms

5 Bench (empty bar – build across)

10 wall angels

**2. Workout Prep**

1 set

3 Bench Press

15-second Row (workout pace)

**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)

3 Clean deadlifts

3 Clean High Pulls

3 Muscle Clean + 3 Front Squat + 3 Shoulder Press

3 Hang Squat Cleans + 3 Push Press

3 Squat Cleans + 3 Jerks (Split or Push)

– Work up to starting weight –