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CrossFit Rome – CrossFit

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Row OR Ski Workout (part 2) (Time)

2x 5min at easy pace or SR below 27

-2min rest-

3min at moderate pace or SR b/t 28-32

-2min rest-

30sec at max effort sprint

-10sec rest-

30sec at max effort sprint

-3min rest b/t sets-

Run/Bike Blend Workout (part 2) (Distance)

6min run at easy pace, no rest, 6min bike at fast pace

-Rest 3min-

5min run at easy pace, no rest, 4min bike at faster pace

-Rest 3min-

4min run at easy pace, no rest, 2min bike at fastest pace

Extra Credit


Barbell Strict Press

5 sets: 12 Reps; increasing across sets

*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Kipping Handstand Pushups

5 sets: 8 – 12 reps; controlled quality reps

*Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. Follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.

Seated Arnold Press

4 sets: 10 reps; moderate loading

*Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Bent Over Lateral Raises

4 sets: 12-15 reps

*Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rathe