We are Family
August 18, 2021
August 20, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Brown Eyed Girl (Time)

200m Run

30 Box Jump Overs (24/20)

200m Run

20 Squat Snatch (115/85)

200m Run

15 Burpee Pull-Ups (Rx+ 10 Muscle Ups)

200m Run

20 Squat Snatch (115/85)

200m Run

30 Box Jump Overs (24/20)

200m Run

* Target time: 14-16 minutes

* Time cap: 20 minutes


* Stimulus for todays workout is grunt work. Athletes are looking to hold a steady 75% effort across all movements without trying to push to their limits. Coming out too hot will result in early burnout and over-resting where starting smooth and and steady for the first few movements and then ramping it up will be a more manageable strategy.


* The run in the workout is all about recovering and controlling the heart rate. (70%)

* Box Jump Overs:keep a “recovery pace” on the box jump overs rather than a “push” pace.

* Squat Snatch: Must be a Squat! Weight on the bar should be light (-60%)

* Muscle Ups: These are performed on the Ring but if athletes are more comfortable with Bar then have at it.

Skill Work

*Skills and Drills Muscle Up Swing*


Kelly Starrett

*How to Make the Biceps Look Huge and Keep Them Supple*



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

2:00 Run (easy pace)


3 rounds

3 Scap pull-ups

3 Push Ups

3 Box Step-ups (each side)

3 Muscle Snatch (empty Bar)

3 Snatch Push Press (empty Bar)

3 Overhead Squats (empty Bar)

3 Squat Snatch (empty Bar)


2:00 Build up to Snatch Weight

**2. Workout Prep**

1 set

50m Run (workout pace)

4 Box Jump Overs

2 Squat Snatches (workout weight)

1 Muscle Up or 2 Burpee Pull Ups