Buffalo Brew
August 8, 2021
Snap Chilled Randy
August 10, 2021

CrossFit Rome – CrossFit

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Shoulder Press

5×4

4 Shoulder Press x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

**How to approach the lifts**

* Record each set as 1 of your scores for load

* If athletes don’t have a Max then have them use a comfortable weight hat feels, and looks good for all 5 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.

* Remember, No legs or hips!

Buffalo Ben (AMRAP – Rounds and Reps)

12:00 min AMRAP

10 Push-Ups

10 Ring Rows

10 Abmat Sit-ups

10 Air squats
# TARGET SCORE

* Target number of Rounds: 8+

* Minimum number of Rounds before scaling: 6

# STIMULUS and GOALS

* Stimulus for this workout is constant pacing across rounds. Athletes should be mentally prepared to “move” for 12 mins with minimal rest time due to small rep ranges for each round.

* Sometimes the simplest workouts are the deadliest. Don’t underestimate the power of bodyweight movements.

Kelly Starrett

*Advocating For Your Odds and Ends: Do You Pay Attention to Your Hands?*

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

Warm-up

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

Crossover Symmetry or Banded 7’s

-into-

5 min AMRAP

5 dynamic squat stretch

10 Bent-over plate rows

10 Floor Plate Press (5 slow/5 fast)

5 down-dog/seal pose transitions

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**

1 set

5 Push-Ups

5 Ring Rows

5 Sit-Ups

5 Squats

(Make sure athletes set up equipment close to everything)