Dodgeball PT
September 21, 2020
UFO
September 22, 2020

CrossFit Rome – CrossFit

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Pipe Down (Time)

21-15-9:

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (115/85)

Toes to Bar
## DESCRIPTION

* Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement

* You’ll complete the full 21-15-9 or power cleans and hand release push-up before advancing to the second couplet

* Your score is the total time it takes to complete all 180 reps

* We expect this piece to take between 12-20 minutes to complete

## BARBELL MOVEMENTS

* Looking to use a light-moderate weight for both barbell movements

* Ideally, both movements are completed with the same load

* Choose a weight based on the movement that is more challenging for you, likely the push press

* This should be a weight that allows you to complete 21+ reps unbroken when fresh

* Note that there is no re-bend of the knees after driving the weight overhead in the push press

* The barbell will start on the ground for both movements

After Party

# AFTER PARTY

## Aerobic Capacity

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)

21/15 Calorie Row

Warm-up

## HOME GYM

21-15-9:

Double Dumbbell Power Cleans

Hand Release Push-ups

Directly Into…

21-15-9:

Double Dumbbell Push Press

Weighted Sit-ups (50/35)

# GENERAL WARM-UP [5:00-12:00]

## 30 Seconds Each

Active Samson

Push-up to Down Dog

Straight Leg Sit-ups

Shoulder Taps

Hollow Hold

Arch Hold

# DUMBBELL WARM-UP #

10 DB Deadlifts (5 each side)

10 DB Swings (5 each side)

10 DB Hang Power Cleans (5 each side)

10 DB Strict Press (5 each side)

10 DB Power Cleans

# MOBILITY

## Turn Back Stretch: 1 Minute Each Side

[Video](https://youtu.be/7tRAVdljSqA)

## Overhead Stretch on Wall: 1 Minute

[Video](https://youtu.be/r5EAYPqCd_E)

# PRACTICE ROUNDS

## 1 Round

*With Lighter Weights:*

5 DB Power Cleans

5 Hand Release Push-ups

5 DB Push Press

5 Sit-Ups