Time after time
August 2, 2021
No time for losers
August 4, 2021

CrossFit Rome – CrossFit

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Shoulder Press


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

*Complete a set every 90 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 6 sets.

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

** Remember, No legs or hips!**

I’ve done my sentence (Time)

4 rounds

24/18 Calorie Bike or 35/25 Calorie Row

8 Single Arm DB Push Press 35/20 (Rx+ 50/35) – right)

8 Single Arm DB Push Press 35/20 (Rx+ 50/35) – left)

8 Burpee Pull-Ups (Rx+ 6 Bar Muscle Ups)

* Target time: 10-12 minutes

* Time cap: 15 minutes


* Stimulus is moderate pacing with consideration to higher level gymnastics that finish out each round. Athletes should find a pace that is maintainable across rounds and not go so hard that it takes away from their ability to perform muscle-ups consistently.

*  One of those workouts where we want to breathe and stay calm.

** Assault Bike: Athletes should stay around a 70% effort on each bike and even choose to treat it as a recovery portion during the first half of the 24/18 rep requirement.

Kelly Starrett

*Nothing Productive Is Happening In The Last 10 Minutes of Your Day*



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

Crossover Symmetry or Banded 7’s


7 min AMRAP

30-sec assault bike (easy pace)

5 Single Arm DB Strict Press (each side)

3-inch worms + extra pushup

5 Kipping Pull-ups

**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

20 Sec. Assault Bike (workout pace)

5 Single Arm DB Push Press (Left and Right) at workout weight

2 Burpee Pull-Ups (or) 1 Bar Muscle Up