What I Like About You
August 15, 2021
Some Kind of Wonderful
August 17, 2021

CrossFit Rome – CrossFit

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Bench Press

6×2

2 Bench Press x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

**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 6 sets.

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

Twist and Shout (Time)

For Time:

21-15-9

Clean and Jerks (135/95)

Pull-ups

V-Ups
# TARGET SCORE

* Target time: 9-11 minutes

* Time cap: 15 minutes

# STIMULUS and GOALS

* Stimulus for workout is moderate intensity. Athletes should be working at a steady pace across all movements throughout the workout.



* The gymnastics movements will fly by, grind through the barbell!

* Clean and Jerks: Athletes should select a weight that will allow them to complete 5-8 reps touch and go when fresh but are welcome to use smaller sets or even fast singles during the workout.

*Weight should not be a limiting factor for this movement and should be around 45-50% of athletes 1rm.

Kelly Starrett

*Bar Path Problems? Check Your Foot Pressure (Part 2 of 4)*

https://www.youtube.com/watch?v=vwFtRTfSblI

Warm-up

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

10 min AMRAP

1 min row (easy pace)

5 scap pullups

10 Alternating V-Ups

2 Muscle Clean + Shoulder Press (Empty Bar)

2 Hang Power Clean + Push Press

2 Clean and Jerks

**2. Strength Prep**

– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**

2 sets

2 Clean and Jerks (build in weight)

3 Pull-Ups

4 V-Ups