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August 1, 2021
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CrossFit Rome – CrossFit

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Back Squat

6×3

3 Back Squats x 6 sets @80% of 1RM

*Complete a set every 90 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 6 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.

Time after time (5 Rounds for reps)

Amrap 3:00 (5 sets)

3 Deadlifts (275/185)

6 Push-Ups

9 Box Jumps (24/20)

– Rest 1:00 –
# TARGET SCORE

* Target number of Reps is 72+

* Minimum number Reps before scaling: 54

# STIMULUS and GOALS

* Stimulus for workout is moderate/high intensity. Athletes will be performing this workout as an AMRAP for 3:00 minutes followed by a 1:00 rest. Reset at the end of each 3:00 min AMRAP, meaning start at deadlifts at the beginning of each round.

* This one is tricky, athletes need to find that push pace that’s repeatable across all sets. Definitely not a max effort but definitely move with a purpose and try and hold onto opening score or get better. Goal should be to keep sub 60 second rounds.

* Deadlifts: Athletes should be using a moderately challenging weight (around 70%). Athletes should be able to do 3 reps touch and go for a challenging set but can also approach these reps in fast singles.

Kelly Starrett

*Addressing Rotator Cuff Stiffness*

https://www.youtube.com/watch?v=8i4Ox_5pjCo

Warm-up

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

Hip Halo Warmup

-into-

7 min AMRAP

20 Single Unders/jumping jacks/plate hops/line hops

3 Slow and Controlled Back Squats (empty bar – build across but stay light)

10 Floor Plate Press (5 slow / 5 fast)

3 Box Step-ups (each side)

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

**3. Workout Prep**

3 rounds

2 Deadlifts (build in weight)

3 Push Ups

4 Box Jumps (Step Down)