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September 7, 2021
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September 9, 2021

CrossFit Rome – CrossFit

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Shoulder Press

6×2

2 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

Jumper (Time)

3 sets

50/40 Calorie Bike *or* 70/55 Calorie Row

– Rest 1:1 between sets –
# TARGET SCORE

* Target time each set: 2:30-3:30

* Time cap: 4 minutes

# STIMULUS and GOALS

* Stimulus is moderate to high intensity. The first one is a buffer/pace setter while the next 2 is seeing if you can maintain the fight.

* Athletes will not be happy with this workout. It is important to know that workouts like this are so crucial for developing mental strength and capacity.

Skill Work

Advance:

5 Sets

1-minute Handstand Hold (wall)

1-minute Rest

Intermediate:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.

**Skills and Drills Handstand Hold**

https://www.youtube.com/watch?v=eQkg3MgFOGg

Warm-up

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

With Partner

“Rowling” (5 sets)

* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *

* Max Penalty is 5 (you’re welcome)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**

10 sec. Assault Bike

– rest 10 secs –

20 sec Assault Bike

– rest 20 secs –

30 sec. Assault Bike

* Try and increase pace but not a sprint *

At Home (Limited Equipment)

* Limited Equipment Option

3 sets (1:1)

800m Run