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CrossFit Rome – CrossFit

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Stars and Stripes Forever (7 Rounds for reps)

14:00 EMOM

Odd Minutes: 8 Burpee Dumbbell Deadlifts 35s/20s (Rx+ 50s/35s)

Even Minutes: 15/12 Calorie Bike

Men: 23 reps per round

Women: 20 reps per round


* Stimulus is moderate. Athletes should find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike only to a level that will allow them to continue pacing on the deadlift.

**Burpee DB Deadlift: Athletes will start in the bottom of a burpee with hands on each dumbbell. Jumping or stepping up from the burpee, they will deadlift the dumbbell’s from the floor. The movement is finished when the athlete is standing tall with the dumbbell’s to the sides. Athletes should not sumo deadlift the dumbbell’s in between the legs.

Front Squat


Front Squat:

– Heavy Single/1 Rep Max

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

*Rep scheme:

3 @ 60 %

3 @ 65 %

2 @ 75 %

2 @ 85 %

1 @ 90 %

1 @ 95 %

1 @ 100 %

1 @ 100+ %

**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)

** Be smart. We don’t want any injuries


1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)

[Quad Smash](https://www.youtube.com/watch?v=6zxQkBZLoXs)

[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Overhead Shoulder Distraction](https://www.youtube.com/watch?v=eveYJP1indI)

Kelly Starrett

#The Front Rack Archetype#



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

Hip Halo Warmup


6 min AMRAP

30-second assault bike

5 Single Dumbbell Deadlift (each side)

5 Deadbugs (each side)

5 Birddogs (each side)

3 Up downs

**2. Workout Prep**

2 sets

10 Second Assault Bike (Workout Pace)

2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)

– rest 30 seconds between sets –

**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 working sets (light)

3 Front Squats (Athletes need to focus on pulling themselves down into the squat slow and controlled and then pressing up and exploding out of the hole!)

* Add weight to each set but not heavy *

– into 1RM –