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CrossFit Rome – CrossFit

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God Bless the U.S.A (AMRAP – Rounds and Reps)

12:00 Amrap

50 Wall Balls (20/14)

30 Toes to Bar

15 Strict DB Presses 35s/20s (Strict Handstand Push-Ups)
# TARGET SCORE



* Target number of Rounds: 2+ Rounds

* Minimum Rounds before scaling: 1.5 Rounds

# STIMULUS and GOALS

* Stimulus and pacing are moderate. Athletes should be prepared to move for 12 minutes with small breaks to prevent failure on all movements



* Reminder: this is not a sprint. Stay calm and keep chugging along.

Push Press

1×1

Push Press:

Work to a Heavy Single in 12-15 minutes.

* Warm up a few light reps with Push Jerk since you will transition right into it after a heavy single on Push Press *

**How to approach the lifts**

* Try and reach heavy single in 5-6 working sets (5-7 mins)

* Record 1 set of your scores for load

Push Jerk

1×1

Push Jerk:

Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Push Press)

* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time. *

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

#Improved Trunk Function for Improved Power Transmission#

https://www.youtube.com/watch?v=KMsZpdA13e4

Warm-up

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

3-minute Machine (Alternate 30 seconds easy/30 seconds fast)

-into-

7 min AMRAP

30-second single unders

5 wall balls (focus on breathing and cycling arms)

5 alternating v-ups (each side)

10-second handstand hold

**2. Workout Prep**

2 sets

5 Wall Balls

3 Knees to Elbows (set 1) – 3 Toes to Bar (set 2)

2 HandStand Push Up (set 1) – 2 Strict Handstand Push-Ups (set 2)

– rest 20 seconds between sets –

**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:

2 sets (empty bar)

5 Shoulder Press

3 Push Press

2 Push Jerks

– into 1RM –