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CrossFit Rome – CrossFit

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Shoulder Press


3 Shoulder Press x 3 sets @85% of 1RM

* Complete a set every 2 minutes 30 seconds *

**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.

* Remember, No legs or hips!

The Temple of DOOM (Time)

For time:

30/24 Cal. Row*or* 21/17 Calorie Bike

30 Power Snatches (155/105)

30/24 Cal. Row *or* 21/17 Calorie Bike

* Target time: 10-12 minutes

* Time cap: 15 minutes


* Stimulus is moderate across the entire workout. Athletes should find a pace that they can maintain throughout this workout and only push this pace when reaching the final row.

*  This workout is all about the Power Snatch, the row is there just to annoy you and get the heart rate primed.

* Power Snatch: Weight selected should be around 65% of the athlete’s 1 rm snatch. Fast singles across reps will serve athletes well in staying consistent with their timing.

Skill Work


5 Sets

1-minute Handstand Hold (wall)

1-minute Rest


5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest


5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.

*Skills and Drills Handstand Hold*


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

Crossover Symmetry Warm-up or Banded 7’s


5 min AMRAP

100m Row

5 Muscle Snatch (empty bar)

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**

2 sets

8/6 Calorie Row (workout pace)

3 Power Snatch ( add weight each set)