Row OR Ski Workout
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CrossFit Rome – CrossFit

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2 Deadlifts 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 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.

What I Like About You (Time)

For Time:

250 Double Unders

50 Double Dumbbell Thrusters 35s/20s (Rx+ 50s/35s)

* Target time: 10-12 minutes

* Time cap: 15 minutes


* Stimulus is moderate/moderate high intensity. Athletes only have two movements but should strategize work/rest to avoid burning out/failure. Sets should be quick and fast with intentional rest throughout the workout (especially in double unders).

* Double Unders: Athletes have 250 double unders to complete before moving to dumbbells.

* Double Dumbbell Thrusters: Athletes will use two dumbbells for this movement and should use a weight that will allow them to perform 8-12 reps at a time.

Kelly Starrett

*How’s Your Breath Volume Between Reps?*


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

Hip Halo Warmup


7 min AMRAP

20-sec single unders

5 Deadbugs (each side)

5 Single DB Front Squat (Lightweight – each side)

5 Single DB Shoulder to overhead (lightweight – each side

**2. Strength Prep**

– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

**3. Workout Prep**

2 sets

15 Double Unders

5 Dumbbell Thrusters

*First set light, Second set with workout weight*