The Temple of DOOM
August 31, 2021
Tri-Sprint EMOM
September 2, 2021

CrossFit Rome – CrossFit

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Deadlift

3×3

3 Deadlifts x 3 sets @85% of 1RM

* Complete a set every 2 minutes 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 3 sets.

* Make sure athletes are ready to go 5-10 seconds before the start of the next 2:30.

“Snakes. Why Did It Have To Be Snakes?” (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

18-minute Amrap

30 Double Unders

15 Abmat Sit-Ups

15 Wall Balls (20/14)

15 Abmat Sit-Ups

30 Double Unders
# TARGET SCORE

* Target number of Rounds: 3-4 each

* Minimum number of Rounds before scaling: 2.5 each

# STIMULUS and GOALS

* Stimulus is moderate-high pacing throughout. Teams go back and forth, “You go – I go” style. Partner 1 will complete a full round and then partner 2 will go. Rep amounts for each movement should allow athletes to keep near constant pacing across rounds until they have their rest period.



* Athletes should attack when it’s their turn to shine. Don’t let one person go hard while the other just coast through miss the stimulus.

Kelly Starrett

*MayhemReady SneakyWaysToABetterOverhead*

https://www.youtube.com/watch?v=bBDpOBT_Fp0

Warm-up

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

8 min AMRAP

20-sec single unders

5 Down Dog/Seal Pose Transitions

5 GHD’s to parallel (focus on leg extension during situp)

5 scap pullups

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 85% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.

**3. Workout Prep**

1 set (each)

10 Double Unders

4 GHD’s

4 Wall Balls (workout weight)

* Practice fast transitions *

At Home (Limited Equipment)

* Limited Equipment Option

18:00 Amrap

150m Shuttle Run

15 V-Ups

30 Jumping Air Squats

15 V-Ups

150m Shuttle Run