A Dinosaur’s Story
June 30, 2021
A Bug’s Life
July 2, 2021

CrossFit Rome – CrossFit

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The Rescuers Down Under (Time)

3 Sets:

2 Rounds

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

-Rest 2:00 b/t sets-
# STIMULUS and GOALS

* Stimulus for todays workout is High Intensity with repeated performances across all 3 sets. Nothing like a good Thrusters/Chest to bar workout and what could be better than doing it multiple times. Athletes need to attack these movements with unbroken sets while trying to keep consistent.

*  Breathe through the motion and don’t stare at the bar.

**Modifications for C2B:

regular kipping pullups or jumping pullups/banded pullups/bodyweight rows.

Power Clean and Push Jerk

3-2-1-3-2-1-1-1

Power clean + push jerk:

3 @ 65%

2 @ 70%

1 @ 75%

-Rest 60-90 seconds-

3 @ 70%

2 @ 75%

1 @ 80%

-Rest 60-90 seconds-

1 @ 80 %

-Rest 60-90 seconds-

1 @ 80%

Accessory

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Kelly Starrett

#Is Zoom Neck Inhibiting Your Rotation?#

https://www.youtube.com/watch?v=syM88krA71o

Warm-up

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

Crossover Symmetry or Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)

– into-

8 min AMRAP

5 front squats (empty bar)

5 shoulder to overhead (empty bar)

5 Thrusters (empty bar – focus on a smooth transition between squat and overhead)

3 Kips + 2 Pull ups (focus on solid kip)

**2. Workout Prep**

2 sets (Empty bar and then workout weight)

4 Thrusters

4 Pull-Ups (second set Chest to Bar)

– rest 20 seconds between sets –

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:

2 sets (with an empty bar)

5 Clean deadlifts

5 Clean High Pulls

5 Muscle Clean + Shoulder Press

5 Hang Power Cleans + Push Press

3 Power Cleans + Push Jerk

– Work up to starting weight –