Some Kind of Wonderful
August 17, 2021
Brown Eyed Girl
August 19, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Shoulder Press


2 Shoulder 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

* 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.

* Remember, No legs or hips!

We are Family (Time)

Teams of 2

3 sets

20/15 Calorie Assault Bike or Row (each – two bikes or rowers)

20 Synchro Hand Release Push-ups

20 Power Cleans 135/95 (Rx+ 185/125)

-Rest 2:00 between sets-

*Teams have two bikes/rowers and will work at the same time

*Power Clean reps are split

* Target time each set: 3:30-4:30 minutes

* Time cap each set: 5 minutes

*Score is total time to complete


* Stimulus for workout is moderate to moderate/high intensity. Teams must communicate to find a pace that works for both partners across rounds and doesn’t result in one partner being buried while trying to keep up.

Kelly Starrett

*Returning to Training? Take it From the Ground*


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

Crossover Symmetry or Banded 7’s


6 min AMRAP

30-sec assault bike

7-floor plate press

5 Power Cleans (lightweight – focus on transition)

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –

**3. Workout Prep**

1 set

5/4 Calorie Bike (together)

5 Synchro Hand release Push-Ups

1 Power Clean -each- (Workout weight)