Run/Bike Blend Workout
September 11, 2021
Detroit Lions
September 13, 2021

CrossFit Rome – CrossFit

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Back Squat


Back Squat:


* 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).

NFL Football (AMRAP – Rounds and Reps)

7 min AMRAP

10/8 Calorie Bike *or* 14/12 Calorie Row

10 Burpee Box Jump-Overs (24/20)

* Target number of Rounds: 4 rounds +

* Minimum number of Rounds before scaling: 3


* Stimulus is moderate-high intensity across workout. Pacing on movements should be similar across rounds and be maintained from the beginning round to the athlete’s final round.

**Bike Modification:

Run: 200 meters

Kelly Starrett

*Sneaky Ways To A Better Overhead*


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

Crossover Symmetry Warmup or Banded 7’s


7 min amrap

30 sec easy bike

3 World’s Greatest Stretch (each side)

5 Down Dog/Seal Pose Transitions

3 Box Step-ups (each side)

5 Back Squats (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

10 Sec. Assault Bike (Workout Pace)

2 Burpee Box Jump Overs

* Hop right back on the bike and get it moving *

At Home (Limited Equipment)

* Limited Equipment Option

7 min AMRAP

150m Sprint

10 Burpee