ROME, DAY 59: Wednesday, March 2, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)

PL: Mobility + Pull Up Negatives x6 Hold 5s, 5s Negative (Next 4)

WL/CFOpen: Drop into Split x6 (add weight each set) (Next 4)

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open Athlets


800m Run
4x100m Sprints

  • 10 Wall Balls
  • Run up Ramp
  • Prowler Push Down+Up
  • 10 Slam Balls
  • 10 Heavy One Arm KB Swings
  • 100m Run Sprint
  • Jog Back
  • Rest


Work Up to 80-85% of 1RM C+J
Tempo Split Jerks 3x5 @ 55-135 lbs.
Tempo Push Jerks 2x6 55-145 lbs.

Hiedi. Med ball run. 

Hiedi. Med ball run. 

ROME, DAY 53: Thursday, February 25, 2016

Make up a workout you missed this week or practice skills

Weightlifting and CrossFit Open tracks:

(A) Muscle Mash

(B) Mobility

WL/CF Open: Mobility + x5 Drop Into Split (1st 4), x5 Tempo Jerks (Next 4)

(C) CrossFit Open OR Weightlifting

CF Open:
Skills and Active Recovery OR Work up to a Clean and Jerk Double at 70% of your 1RM
Easy 1K Row + Mobility + Muscle Mash

WL (not doing the Open):
Work Up to a Clean and Jerk 1RM
Front Squat 3x3 @ 80% of 1RM

Photo: Rafael Vega

Photo: Rafael Vega

ROME, DAY 34: Saturday, February 6, 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) Pause Squats 4x5 w/ 3s at bottom @ 65-75% of 1RM (try to go 5-10 pounds heavier than last week)

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

PL and Beginners
4 sets of 250m Row
Prowler Push Down and Up, Heavy
Bench Press x Max Reps @ 40-50% of 1RM
Then ...

  • 800m Jog
  • Mobility

WL and CF Open
Work up to 85% of your 1RM Snatch
Then ...

  • PL workout with as little rest as possible between sets
  • 400m Run + 400m Jog
  • Mobility
Sophia. Photo: Rafael Vega

Sophia. Photo: Rafael Vega

ROME, DAY 29: Monday, February 1, 2016

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to a 5 RM Back Squat

(C) PL/Begginers OR WL/CF Open

PL and Beginners
Strict Press 4x5 @75-85% of 1RM + 20 One Arm KB Overhead Squats (10 Side), Heavy
4xMax Reps @ 70% + Max Push Press

WL and CF Open
Snatch + Overhead Squat
(2+3) @ 55%, 65%
(1+3) @ 70%, 75%,
(1+ Max Reps) @ 80%
3x (1+Max Reps) @ 60%


3 minutes Max Double Unders (CF Open Athletes, start on Double Unders)
3 minutes Max Decline Push Ups
3 minutes Max Row for Calories
3 minutes Max Toes to Bar/V-Ups

(E) After Class Greatness

  • Snatch Deadlift 4x3 @ 130% of 1RM
  • 4x30 Cal Row, each interval followed by 1 min max burpees, rest
  • Mobility
No fitness Barbie? 

No fitness Barbie?