UFO PT
September 21, 2020
UFO Masters
September 23, 2020

CrossFit Rome – CrossFit

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UFO (3 Rounds for calories)

AMRAP 5:

200′ Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining
## DESCRIPTION

* Working for 5 minutes, then resting for 5 minutes in these fast paced intervals

* After completing the “buy-in” lunges and Wreck Bag run, you’ll finish with max calories on the rower with whatever time reamains

* Your score for each round is the total number of calories accumulated

* Your final score for the workout will be the calories from the 3 rounds added together

* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

* Adjust distances and weight as needed to accomplish this

## WALKING LUNGES

* We start off with light weights at longer distances and progress to heavier weights at shorter distances

* **1st Round:** Bodyweight @ 200 Feet

* **2nd Round:** One Dumbbell @ 100 Feet

* **3rd Round:** Two Dumbbells @ 50 Feet

* With short 5-minute windows to operate within, choose weights and distances that allows you to clear the station without stopping

* The back knee makes contact with the floor at the bottom of each step

* The lower body should reach full extension at the top of each step

* Alternate feet with each step forward

After Party

# AFTER PARTY

## Body Armor

3 Giant Sets:

8 Tempo Barbell Good Mornings (5 Second Eccentric) [Video](https://youtu.be/nYd6ePtMNBM)

12 Supinated Grip Ring Row [Video](https://youtu.be/oxjDM4B4Ywc)

24 Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)

Rest as Needed Between Sets

Warm-up

## HOME GYM

AMRAP 5:

200′ Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

# GENERAL WARM-UP

## 6 Minutes For Quality

250 Meter Run

20 Bodyweight Reverse Lunges (10 Each Side)

100 Meter Single Arm Farmers Carry (50 Meters Each)

# MOBILITY

## Couch Stretch: 1:30 Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

# PRACTICE ROUND

## 1 Round

50′ Walking Lunge

50 Meter Farmers Carry

5 Shuttle Runs