No time for losers
August 4, 2021
Bad Mistakes
August 6, 2021

CrossFit Rome – CrossFit

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But I’ve come through (Time)

4 Rounds

200m Run

75 Single Unders (Rx+ Double Unders)

– Rest 2:00 –

4 Rounds

200m Run

25 Deficit Push Ups (4in/2in)

– Rest 2:00 –

4 rounds

200m Run

75 Single Unders (Rx+ Double Unders)
# TARGET SCORE

* Target time each set: 6:30-7:30 minutes

* Time cap: 8 minutes

*Score is total time from start to finish including rest(s)

# STIMULUS and GOALS

* Here we go again! Another strong send-off into the weekend. Today’s stimulus will be moderate/high intensity, where athletes will have to keep a fire lit under their buts to finish under the time cap.



* Don’t come out slow, use the clock and try to keep rounds under 2:00.

Skill Work

10:00 Muscle Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *

Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)

Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *

Beginner: Practice!

**Focus**

* What we want to accomplish with this Skill session is mechanics, set up and transition of the Ring Muscle Up. Athletes of all different skill levels can perform and make sure that the reps are smooth and not pushing the point of failure.

** Use video as reference for proper set up and tips.**

*https://www.youtube.com/watch?v=53eYl9vxkU0*

Kelly Starrett

*Beyond the Double Under*

https://www.youtube.com/watch?v=Ng8e9er3DUg

Warm-up

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

Hinshaw Warm-Up

– Set the clock for 12 mins and get through what you can –

**2. Workout Prep**

2 sets

100m Run

15 Double Unders

5 Push Ups (add deficit on Set 2)

– rest 30 seconds between sets –

[Hinshaw Warm up](https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE)