5k
August 20, 2021
Rollin
August 22, 2021

CrossFit Rome – CrossFit

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Metcon (Time)

2 Sets

500m at moderate pace or SR b/t 28-32

-30sec rest-

400m at moderate pace or SR b/t 28-32

-60sec rest-

300m at moderate pace or SR b/t 28-32

-90sec rest b/t sets-

Metcon (Time)

Run/Bike Blend Workouts

5 Sets

90sec run at fast pace

90sec recovery spin (bike)

40sec run at faster pace

60sec recovery spin (bike)

15sec run at fastest pace

30sec recovery spin (bike)

-Rest 2min b/t sets-

Extra Credit

Upper Body Pull

Strict Pullups

6 sets: 8 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Lat Pulldowns

4 sets: 10-12 reps

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Seated Row

4 sets: 10-12 reps; moderate weight

*Focus: On a seated cable machine, position body so that legs are extended but not locked out. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Double DB Standing Row

4 sets: 12-15 reps; moderate weight

*Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high).

Extra Credit

CONTINUED…

Seated Alternating DB Curl

4 sets: 12-15 reps (each side)

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Seated Alternating DB Hammer Curl

4 sets: 12-15 reps (each side)

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DBs will be curled by the sides of the body (the seated position doesn’t allow for curling across the body like the standing position does).