Summertime
July 11, 2021
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July 13, 2021

CrossFit Rome – CrossFit

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Watermelon Sugar (AMRAP – Rounds and Reps)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) 35/20 (Rx+ 50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) 35/20 (Rx+ 50/35)

10 Single Arm Dumbbell Push Press (R) 35/20 (Rx+ 50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) 35/20 (Rx+ 50/35)
# TARGET SCORE

* Target number of Rounds each set: 5+ rounds

* Minimum number Rounds before scaling:  3.5 rounds

# STIMULUS and GOALS

* Stimulus is moderate pacing. Athletes should select a dumbbell weight that will allow them to constantly move for 12 minutes. Breathing with each rep will help athletes continue to keep correct pacing throughout this workout. Athletes can begin with whichever arm they would like but must always perform the following lunge with the same arm that just pressed and then alternate after completing the lunge.

Skill Work

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

**Focus**

* What we want to accomplish with this Skill session is proper set up and building a straight line pull. Athletes of all different skill levels can perform and make sure that the reps are smooth and not pushing the point of failure.

Kelly Starrett

*Skills and Drills Strict Pull Up*

https://www.youtube.com/watch?v=og9wE5ZiZIk

Warm-up

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

Crossover Symmetry or Banded 7’s ( hip halo between sets)

-into-

5 min AMRAP

5 Single Arm Dumbbell Shoulder to overhead (each side)

5 step back lunges (each side)

5 bird dogs (each side)

5 dead bugs (each side)

**2. Workout Prep**

2 sets

3 Single Arm Dumbbell Push Press (L)

3 Single Arm Dumbbell Push Press (R)

10ft Single Arm Overhead Dumbbell Walking Lunge (L)

10ft Single Arm Overhead Dumbbell Walking Lunge (R)

– 1st set is lightweight and 2nd set should be at workout weight –