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CrossFit Rome – CrossFit

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Bench Press


Bench Press:


* Rest a little longer than normal between sets when you reach heavier weights *

**How to approach the lifts**

– Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

– Try and reach a Max in 6-8 working sets (not including light warm up sets).

Detroit Lions (5 Rounds for time)

5 sets (New set every 5:00)

20 Kettlebell Swings (53/36)

20 Wall Ball (20/14)

50 Double Unders

* Target time each set: 2-3 minutes

* Time cap: 4 minutes


* Stimulus for workout is moderate intensity with the aim of finishing each round in a similar time or getting slightly faster on each round. Fatigue from the Kettlebell swings and Wall balls (especially in the shoulders) will make the Double Unders more difficult than usual.

* Athletes should look to stay relaxed and breathe through the motions to maintain steadiness.

Kelly Starrett

*What Your Slant Board May Say About Your Hips*


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

Hip Halo Warmup


3 sets

30-sec single unders

5 wall balls (focus on breathing and cycling arms)

5 KB swings to eye level

5 dead bugs (each side)

5 Bench Press (empty bar – begin to build for strength)

**2. Strength Prep**

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**

2 rounds

5 Wall Balls

5 Kettlebell Swings (workout weight)

10 Double Unders

– rest 30 seconds between rounds –

At Home (Limited Equipment)

* Limited Equipment Option

5 sets (New set every 5:00)

20 Burpees

30 Jumping Air Squats

100m Sprint