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CrossFit Rome – CrossFit

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Bench Press


6 Bench Press 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

* Have athletes partner up to have a spotter during all lifts.

* If athletes don’t have a Max then have them use a comfortable weight that 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.

Sugar, We’re Goin Down (AMRAP – Rounds and Reps)

Teams of 2

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

4 Strict Pull-Ups (Rx+ 1 Rope Climb)

* You Go, I go *

* Target Rounds: 7-9 rounds (each)

* Minimum number of rounds before scaling: 5 rounds (each)


* Stimulus for workout is high intensity. Athletes will work with a partner in a 1:1 work to rest fashion. Athletes should focus on moving fast while being aware on recovering their breathing during rest periods in preparation for the next round.

* Make sure athletes partner up with similar abilities.

*Athletes need to be aggressive with this! We don’t want to see much resting between movements or reps. Goal times per round should be sub 75 seconds.

** Power Clean: Athletes should use a weight that will allow them to move through these reps quickly (70%).

Kelly Starrett

*Double Your Recovery*


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

Crossover Symmetry or Banded 7’s


6 min AMRAP

3 up-downs

3 Muscle Cleans

1 pull rope climb or 5 Ring Rows

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) – Make sure shoulders stay glued to the bench.

**3. Workout Prep**

With Partner

2 set (each)

2 Burpees to Target

1 Power Cleans (Add weight each set)

1 Rope Climb (Half way)