Took my chances
July 30, 2021
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August 1, 2021

CrossFit Rome – CrossFit

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Passion for Glory (2 Rounds for distance)

Row OR Ski Workout:

Part 1:

15min at easy pace (or SR below 27).

-Rest 3min-

Part 2:

8x 20sec at max effort sprint (SR above 36) with full recovery b/t reps
# Rich Froning’s Row Paces:

* Easy: 1:59-2:01/500m pace

* Sprint: 1:20-1:21/500m pace



# Ski Erg Paces:



SkiErg Paces Ave Heart Rate RPE

Max Sprint (Power) N/A Maximal

Anaerobic Capacity N/A >7

VO2 Max >106% 5-6

Lactate Threshold 95-105% 4-5 – Not doable in initial intervals

Tempo 84-94% 3-4

Endurance 69-83% 2-3

Active Recovery <68% <2
1469

Run/Bike Blend Workout (Distance)

2x (3min run at moderate pace, 1min rest)

-Rest 2min-

3x (90ec bike at faster pace, 1min rest),

-Rest 2min-

-2x (2min run at fast pace, 1min rest),

-Rest 2min-

3x (60sec bike at fastest pace, 1min rest)

Extra Credit

Upper Body Push

Barbell Bench Press

5 sets: 10 reps; increasing across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Alt. DB Tempo Bench + Double DB Bench

4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).

*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Double DB Incline Bench Press

4 sets: 10 reps; stay the same or increase across

*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Barbell Skull Crushers

4 sets: 10-15 reps; same resistance across. Moderate weight

*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

Seated Tricep DB French Press

4 sets: 12-15 reps; moderate loadin