Big Drip Masters
September 25, 2020
Wiped Clean
September 27, 2020

CrossFit Rome – CrossFit

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One Direction (5 Rounds for reps)

5 Rounds:

1 Minute Calorie Row

1 Minute Burpees

1 Minute Thrusters (95/65)

1 Minute Rest

* We’ll work for 3 minutes and rest for 1 in this interval style workout

* Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

* The goal today is to find a sustainable number to hold at each station for each round

* Record your reps for each round during your rest period

* Your final score for the workout is the sum total of the 5 rounds of reps

* **Example:** 45+45+45+45+45 = 225


* Choose a lighter weight that you are capable of moving for 25+ reps unbroken when fresh

* Within each round, you can expect to have enough time to complete about 1-2 big sets

* Since we have rest built in, the goal is to choose a weight that allows you to keep moving

* If you’re on the fence with two weights, it’s better to go with the lighter one


* These are standard burpees

* Chest and thighs touch the floor in the bottom

* You can jump-up or step-up off the floor

* Reach full extension at the top with some air under the feet and a small clap overhead