“ Helen “
July 22, 2021
Row or Ski Workout
July 24, 2021

CrossFit Rome – CrossFit

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Peggy’s Bike (8 Rounds for time)

Every 3:00 (8 sets)

45 Heavy Double Unders or 60 Double Unders

15/12 Calorie Bike or 21/15 Calorie Row

3 Squat Cleans 165/105 (Rx+ 225/155)
# TARGET SCORE

* Target time each set: Sub 2 minutes

* Time cap: 2:30

# STIMULUS and GOALS

* Stimulus for this workout today moderate-high intensity where athletes will focus on lifting moderate-heavy weight under heavy duress. This workout is meant to aggressive and fast pace, athletes will be fighting for consistent times and managing finding a pace thats maintainable through the 8 sets.

Warm-up

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

3:00 Machine

-into-

3 sets

20 single unders

5 Clean Deadlifts (empty bar)

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

**2. Workout Prep**

4 sets

10 Double Unders

10 sec. Assault Bike (workout pace)

2 Squat Cleans (build up in weight each set)

– rest between sets –