Stars and Stripes Forever
July 6, 2021
American Soldier
July 8, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Red, White, & Blue (Time)

5 rounds

60 Double Unders

15 Hang Clean and Jerk (75/55)

100ft Walking Lunge

* Target time: 10-12 minutes

* Time cap: 15 minutes


*  Stimulus is moderate to high intensity where athletes will try to stay consistent on double unders and look to recover upper body on the lunge for fast round times.

* Goal should be to keep the Hang Clean and Jerks unbroken while trying to stay consistent with rounds.




– Heavy Single/1 Rep Max

* Rest a little longer than normal between sets when you reach heavier weights *

**How to approach the lifts**

– Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

– Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)


1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

[Pigeon Pose](

[Seated QL Stretch](

[Foot Smash](


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

10-minute AMRAP

:30 Singles/Double Unders

5 Hang Clean and Jerk (empty barabell)

5 stepback lunges (each side)

5 dynamic squat stretch

**2. Workout Prep**

2 rounds

10 Double Unders or Single Unders

3 Hang Clean and Jerk

6 Walking Lunge Steps

**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:

3 sets (empty bar)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Squat Snatch

– into –

Warm-Up to opening Weight.