Back on the street
July 27, 2021
Did my time
July 29, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Shoulder Press

Shoulder Press 6×2

2 Shoulder Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds*

**How to approach the lifts**

* Record heaviest set as your score for load

* If athletes don’t have a Max then have them use a comfortable weight hat feels, and looks good for all 6 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.

** Remember, No legs or hips!**

Face to face (Time)

10 rounds

35 Double Unders

8 Dumbbell Push Press 35s/20s (Rx+ Handstand Push-Ups)
# TARGET SCORE

* Target time: 7-9 Minutes

* Time cap: 12 minutes

# STIMULUS and GOALS

* Stimulus for workout is high intensity. Athletes should be prepared to push the pace on each round with the mind set of keeping round under 60 seconds with fast transitions.



* We offered 2 options (DB Push Press and Handstand Push-Ups). Athletes should choose one that will allow them to keep the stimulus and stay close to unbroken for majority of the workout.

Kelly Starrett

*PSA Work Upstream and Downstream*

https://www.youtube.com/watch?v=gqCAhrTeHe8

Warm-up

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

8 min AMRAP

1 min easy Machine

5 Elbow to floor stretch (each side)

10 Single Arm Dumbbell Push Press (each)

20 Single unders

**2. Workout Prep**

2 sets

10 Double Unders

3 Handstand Push-Ups (Strict or Kipping)

**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:

Press will be hot! Athletes will probably complain, but that’s ok. This is a prep week, so weight isn’t at our target percentage yet.

2 Shoulder Press (build-up to 75% in 3-4 working sets)