Cool for the Summer
July 14, 2021
Summertime Sadness
July 16, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Summer Breeze (Time)

400m Run

63 Deadlifts 75/45 (Rx+ 95/65)

400m Run

45 Hang Power Cleans 75/45 (Rx+ 95/65)

400m Run

36 Thrusters 75/45 (Rx+ 95/65)

400m Run
# TARGET SCORE

* Target time: 15-17 minutes

* Time cap: 20 minutes

# STIMULUS and GOALS

* Stimulus is finding a consistent/moderate pace on the run that allows for big sets on the barbell across the entire workout. Do not be tempted to start out too hot if same intensity can not be held later in the workout.

*  Same weight is used for all 3 movements. One bar and the open road, What a fun way to kick off Friday!

Accessory

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

[calf stretch](https://www.youtube.com/watch?v=f1HzSAuB-Vw)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

Warm-up

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

2 mins Jump Rope (nice and easy)

– into –

10 Foward Leg Swings (each side)

10 Side Leg Swings (each side)

10 Ankle Around the worlds (each side)

-into-

6 min AMRAP

5 Deadlifts (empty bar – build across)

5 Hang Power Cleans (empty bar – build across)

5 Front Squat (empty bar – build across)

5 Shoulder to Overhead (empty bar – build across)

**2. Workout Prep**

100m Run (workout pace)

– into –

2 sets (build in weight)

5 Deadlifts

4 Hang Power Cleans

3 Thrusters