Detroit Lions
September 13, 2021
Tampa Bay Buccaneers
September 15, 2021

CrossFit Rome – CrossFit

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* 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). Only allow yourself 1 miss before calling it (don’t want any injuries). Deadlift is always a scary lift to max so please make sure athletes are cautious of form.

Green Bay Packers (Time)

5 rounds

6 Strict Pull-Ups (Rx+ 2 Rope Climbs)

5 Deadlifts (315/225)

* Target time: 6-8 minutes

* Time cap: 10 minutes


* Stimulus is moderate intensity. Athletes will have there hands full with this grip wrecker. Have them be prepared to move steady and be mindful of their forearms.

Kelly Starrett

*Pressurize From the Top On The Deadlift After Back Injury*


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

3:00 Row

– Into –

3 sets

1 Zombie Rope climb or 5 Single Arm Ring Row (each)

10 Alternating V-Ups

5 Deadlifts (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**

1 set

1 Rope Climb

2 Deadlifts (After the strength your deadlift will be warm)

At Home (Limited Equipment)

* Limited Equipment Option

5 rounds

15 Strict Pull Ups

20 Jumping Split Lunges Jumping