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July 17, 2021
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July 19, 2021

CrossFit Rome – CrossFit

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Over and Over (Time)

For Time:

25 Burpee Over Rower

500/400m Row

25 Burpee Over Rower

* Target time: 4:30-6:30

* Time cap: 8 minutes


* Stimulus is moderate intensity on burpees and moderate high on row.

* Athletes should look to increase intensity as the workout goes on. Start off smooth and burn it down at the end!

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 or Banded 7’s


3 sets

150m Row

5 down dog to seal pose transitions

10 plate hops

**2. Workout Prep**

1 set

4 Burpee Over Rower

100m Row

2 Burpee Over Rower

-Practice transition and sliding the seat forward-