Passion for Glory
July 31, 2021
Time after time
August 2, 2021

CrossFit Rome – CrossFit

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Bench Press


3 Bench Press 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

* 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 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.

We are the Champions (Time)

500m/400m Row

50 Thrusters (45/35)

50 Pull-Ups

400m/325m Row

25 Thrusters (95/65)

25 Chest to Bar

300m/250m Row

* Target time: 12-14 minutes

* Time cap: 16 minutes


* Stimulus is moderate pacing throughout this workout. Reps are halved on the movements after the second rowing portion, but weight and skill go up. Athletes should keep a similar pacing in both the doubled and the halved reps to avoid burn out.

Kelly Starrett

Barbell is Out Lets Mobilize the Arm


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

2:00 Machine


3 rounds

10 Banded Pull Aparts

5 Bench Press (Empty bar-Build across rounds but stay light)

10 Goblet Squats (light)

**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**

2 sets

15 sec. Row (workout Pace)

5 Thrusters (empty bar)

2 Pull-Ups + 2 Chest to Bar

– rest 30 seconds –