Indiana Jones
August 29, 2021
The Temple of DOOM
August 31, 2021

CrossFit Rome – CrossFit

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Back Squat

3×3

3 Back Squats x 3 sets @85% of 1RM

* Complete a set every 2:30 *

**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 3 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 2:30.

Raiders of the Lost Ark (4 Rounds for time)

Every 5:00 (4 sets)

18/14 Calorie Bike *or* 25/20 Calorie Row

14 Alternating Dumbbell Snatch 35/20 (Rx+ 53/35)

6 Burpee Box Jump Over 24/20 (Rx+ 30/24)
# TARGET SCORE

* Target time each set: Sub 2:30

* Time cap each set: 3:30

# STIMULUS and GOALS

*  Stimulus for workout is moderate high. Athletes will have 5 minutes to complete a round before beginning the next. Athletes should aim for 1.5 to 2 minutes of rest each round. Scores across rounds should be similar or slightly faster each set.

*  No time lost on Transitions! Try and keep consistent set times.

Kelly Starrett

*Nothing Productive Is Happening in the Last 10 Minutes of the Day*

https://www.youtube.com/watch?v=CO3HyTYJ01A

Warm-up

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

Hip Halo Warmup

-into-

8 min AMRAP

30-sec assault bike

20 plate hops

8 Dumbbell Snatch (focus on transition – lightweight)

3 Up downs

3 Box Step-ups (each side)

**2. Strength Prep**

– After Warm-Up, give athletes a few mins to work up to 85%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.

**3. Workout Prep**

1 set

15 Sec. Assault Bike (Workout Pace)

4 Dumbbell Snatch

2 Burpee Box Jump Overs