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July 24, 2021
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July 26, 2021

CrossFit Rome – CrossFit

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“Mr. Mr.” (AMRAP – Rounds and Reps)

20:00 Amrap

400m Run

30 Medball Abmat Sit-Ups (20/14)

15 Deadlifts (250/175)

* Target number of Rounds: 4 rounds +

* Minimum number Rounds before scaling: 3


Stimulus is moderate intensity with consistent pacing on movements to stay moving and aggressive on round times.

Back Squat

Back Squat 6×2

2 Back Squats 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.

Kelly Starrett

#Barbell Is Out Restore Your Rotation#


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

2:00 Machine


6 min AMRAP

5 Sit Ups (focus on leg extension)

5 Deadbugs (each side)

5 Deadlifts (empty bar – build to working weight)

**2. Workout Prep**

2 sets

50m Run Workout Pace

5 Medball Sit-Ups

3 Deadlifts (add weight)

**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:

10 Air Squats (2 sec. pause at the bottom)


2 Back Squats (build-up to 75% in 3-4 working sets)