September 5, 2021
Semi-Charmed Life
September 7, 2021

CrossFit Rome – CrossFit

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Bench Press

– Starting Week 7: 6×2 @80% (Every 1:30). This will be our deload week in order to prep for 1RM (it’s almost here).


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

* Complete a set every 1 minute 30 seconds *

Third Eye Blind (Time)

For Time:

200m Run

10 Squat Cleans (135/95)

200m Run

8 Squat Cleans (155/105)

200m Run

6 Squat Cleans (185/125)

200m Run

4 Squat Cleans (205/145)

200m Run

2 Squat Cleans (225/155)

* Target time: 10-12 minutes

* Time cap: 15 minutes


* Stimulus is moderate to moderate/high intensity. Each round consists of a run followed by a set of squat cleans. Squats cleans will increase in weight and decrease in reps after each run.

* Squat Clean: Athletes will be ascending in weight across all sets. Percentages for barbell should follow the loading of 50%, 60%, 70%, 75%, and 80%.

*  A little version of the CrossFit Games workout.

Kelly Starrett

*Peeing When You Jump Rope*



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

Crossover Symmetry Warmup or Banded 7’s


7-minute Amrap

30-second Jump Rope

10 Cossack Squats (5 each leg)

5 Muscle Cleans (Empty Bar)

5 Front Squats (Empty Bar)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Make sure to have a spotter nearby when the weight gets heavier. Remember shoulder blades glued to the bench and stay tight.

**3. Workout Prep**

50m Run (workout pace)

3 Squat Cleans (light)

50m Run

2 Squat Cleans (moderate)

50m Run

1 Squat Clean (heavy)