August 12, 2021
Row OR Ski Workout
August 14, 2021

CrossFit Rome – CrossFit

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Cream and Sugar (Time)

Partner Workout:

350/280 Calorie Bike *or* 500/400 Calorie Row

*Partner Must Hold 2 Dumbbells 50s/35s (Rx+ 70s/50s) in farmers hold

*Switch on the bike as desired

*Kettlebells may also be used if short on equipment

* Target time: 28-32 minutes

* Time cap: 40 minutes


* Here’s a longer grinder workout for your athletes on Saturday. The goal for athletes is to sustain a moderate-high intensity on the bike while making smart/calculated switches on the holds for continuous output.

* Remember, athletes can only accumulate calories when the dumbbells are off the ground. Once they are dropped, the athlete biking must stop and switch or take a quick rest and start when picked up off the ground.

Kelly Starrett

*Daily Maintenance 10Mins Thompson Roller Posterior Chain*


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

6 sets

Tabata Machine: 20 secs on/10 secs off

– Pace should be moderate/fast not a Sprint –


3 sets

20-30 second Dead Hang (pull up bar)

10 Goblet Squats

**2. Workout Prep**

– With Partner –

2 sets (each)

15 Second Bike Erg (workout pace)

* 1 Partner Holds Dumbbells (start light and add) *