Face to face
July 28, 2021
Took my chances
July 30, 2021

CrossFit Rome – CrossFit

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Did my time (Time)

For Time:

2 Rounds

21/15 Calorie Row or Bike

21 Overhead Squats (75/55)

21 Toes to Bar

-Rest 5:00 –

42/30 Calorie Row or Bike

42 Overhead Squats (75/55)

42 Toes to Bar

* Target time:

Set 1: 6-8 minutes

Set 2: 6-8 minutes

* Time cap: 10 minutes


*Score is total time

* Stimulus for this workout is moderate intensity on both workouts. First one athletes should look to be smooth and steady through trying to hold large/close to unbroken sets while making quick rest between movements. Second workout they will put it all together and try to hold a consistent pace that allows for smooth work flow with planned breaks to keep intensity.

*  Athletes will have a pretty good rest so try to push the pace a little on the first workout and see if you can hold on the second.

Skill Work

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)


* What we want to accomplish with this Skill session is proper set up and building a straight line pull. Athletes of all different skill levels can perform and make sure that the reps are smooth and not pushing the point of failure.


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

Crossover Symmetry Warmup or Banded 7’s

Hip Halo Warmup (between sets)

* 10 Sidestep 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


Bring Sally Up (PVC Overhead Squats)

**2. Workout Prep**

2 sets

15 sec Row (workout pace)

5 Overhead Squats (practice Squat Snatching into first rep)

3 Toes to Bar