August 22, 2021
Last Resort
August 24, 2021

CrossFit Rome – CrossFit

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Shoulder Press


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

* Complete a set every 2 minutes *

**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 4 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 2 minutes

* Remember, No legs or hips! Extend rest if needed.

Headstrong (Time)


Calories Assault Bike

Power Snatch (105/75)

*15-12-7 calories for women

*OR* Row

Men 30-21-14

Women 21-15-10

* Target time: 6-8 minutes

* Time cap: 10 minutes


* Stimulus is moderate high intensity for the couplet. Athletes should push the pace on the barbell and focus on attacking the bike. Heart rate is going to be high but keep chugging along.

* Power Snatch: Weight selected for should be around 40% of 1rm . Athletes should aim for touch and go reps while looking to break into 2-3 sets with this weight.

Kelly Starrett

*Pressurize From the Top On The Deadlift After Back Injury*


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

Crossover Symmetry Warm-up or Banded 7’s


7 min AMRAP

30-sec bike (easy pace)

10 Alternating Dumbbell Snatch

5 Deadbugs (each side)

5 Shoulder Press (empty bar – build across)

**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**

10 second Assault Bike (Ramp it up)

3 Power Snatch (At workout weight)

10 second Assault Bike (Ramp it up)

2 Power Snatch