ROME, DAY 41: Saturday, February 13, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x5-10 Ring Rows (Next 4)

(C) Ring and Bar Muscle Up Practice OR Kipping Practice (if not strong enough to do strict pull up, practice kipping toes to bar or knees to elbows instead of kipping pull ups)

(D) Back Squats 2x5 @ 80%, 2xMax Reps @ 75%

(E) PL/Beginners OR WL/CF Open Athletes


  • 3-5 Circuits of
  • x5-10 Strict T2B
  • x10-20 Bench Hypers
  • x10 Snatch Grip Press
  • x15-20 Handle Squats
  • x10-15 Good Mornings
  • x10-15 Bent Over Barbell Rows

Then: 800m Jog, Mobility

WL and CF Open

  • Work up to 85% of your 1RM Snatch
  • PL Circuit Work (listed above)
  • Cooldown Row
  • Mobility

ROME, DAY 40: Friday, February 12, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 5 Strict Pull Ups and + 25 Jumping Jacks (next 2), 5 Kipping Pull Ups +25 Jumping Jacks (last 2)

(C) 400m Jog + 400m Run

(D) For Time:

800m Run
100 Wall Balls
400m Run
Partician as needed: 50 Pull Ups + 100 Push Ups
200m Med Ball Carry
50 Pistols
800m Run


ROME, DAY 39: Thursday, February 11, 2016

Today is a make up day/open gym day except for the Weightlifting and CrossFit Open tracks.

(A) Muscle Mash

(B) Mobility + X

WL/CFOpen: Mobility + Band Pull Aparts and Drop into Split x5 (increase weight after first 2 sets)

(C) PL/Begginers OR WL/CF Open

PL or Beginners: Make up a workout you missed this week or learn/practice skills

WL and CR Open

  • Clean and Jerk 5 Min Warm Up, then 15 minute WOD:
  • Find a 1RM Clean and Jerk in 10 Minutes
  • When Time expires: Half Grace + Max Burpees in 5 Minutes
  • Write C+J and Burpee scores on board
  • 800m Jog
  • Clean Deadlift 4x3 @ 120% of 1RM
  • Mobility

ROME, DAY 38: Wednesday, February 10, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x6 Pull Ups = x3 7s Hold + 7s Negative and x3 10s Negative, each set followed by 1 Minute Plank Hold

(C) 400m Jog + 400m Run

(D) 4x100m Sprints

(E) Bench Press 4x10 @ 50-60% of 1RM

Each set followed by 200m Run, 200m Sprint

(F) Bench Press 1x Max Reps @ 70% of 1RM


ROME, DAY 37: Tuesday, February 9, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), 3 Ring Rows + 3 Negative Ring Rows 7s (Next 4)

(C) 5 minute handstand practice: Any variation of skill work needed to be worked on

(D) 800m Jog

(E) 8x 400m Row as follows: 100 easy, 100 hard, 100 easy, 100 all out

Each set followed by 5-10 Ring Dips OR Ring/Bar MU Practice

(F) 800m Jog

(G) After Class Greatnes

3 circuits of:
x5-10 snatch grip press
x5-10 lateral side tosses to wall/side
x5-10 press from the split
max ring rows or max unbroken muscle ups ... add weight to presses from last week