Row or Ski Workout
August 21, 2021
Headstrong
August 23, 2021

CrossFit Rome – CrossFit

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Back Squat

4×6

6 Back Squats 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.

* Extend rest if needed

Rollin (Time)

For Time:

25 Toes to Bar

400m Run

25 Toes to Bar

800m Run

25 Toes to Bar

400m Run
# TARGET SCORE

* Target time: 12-14 minutes

* Time cap: 16 minutes

# STIMULUS and GOALS

*  Stimulus for workout is moderate to moderate high intensity. Toes to bar effort should be kept moderate to avoid burnout on this movement while the running should be consistent regardless of increase/decreased distances.

Kelly Starrett

*Do You Struggle With Chest-to-Bar Pull Ups?*

https://www.youtube.com/watch?v=D0LeXhN8CXM

Warm-up

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

8 min AMRAP

100m Jog

30 sec Row

5 Knees to Elbows

5 Alt. V-ups (each side)

5 Suitcase Deadlifts (each side)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and tall chest –

**3. Workout Prep**

100m Run (workout pace)

5 Toes to Bar

100m Run