Another One
October 16, 2020
Round and Round Masters
October 19, 2020

CrossFit Rome – CrossFit

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Thruster

On the 1:30 x 6 Sets:

3 Thrusters

* Start a running clock for this thruster piece

* We’ll complete 3 thrusters on the 1:30, with the bar starting on the ground

* Athletes are allowed to squat clean the first rep if they’d like to

* New rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30

* These thrusters are designed to be completed as unbroken sets

* Athletes can stay at a challenging load across or steadily build in weight over the 6 sets

* Look to see and correct every athlete at least once during this piece

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

Down to Earth (Time)

7 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees
## DESCRIPTION

* This two-part training day will focus on cycling reps of Thrusters

* In part 1, we’ll work on a running clock for 6 sets

* The barbell is taken from the ground, not out of the racks

* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)

* These 3 reps are designed to be performed as unbroken sets

* You can climb in weight to something heavy for the day or stay at one challenging load across the board

* Part 2 will work lighter weights in “Down to Earth”

* We expect this simple triplet workout to take between 14-20 minutes to complete

* With two pieces to get through today, let’s cap our conditioning piece at 20 minutes

After Party

## Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

10 Alternating Pistols



* Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

* Pistols Stay Fixed at 10 Reps in Between Each Round

* Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

Warm-up

## HOME GYM

7 Rounds:

200 Meter Run

7 Double Dumbbell Thrusters (50’s/35’s)

7 Burpees



# GENERAL WARM-UP #

## Run Warmup

400 Meters Easy



## 30 Seconds Each

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Air Squats

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

Air Squats

Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

Air Squats



## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Strict Presses

10 DB Thrusters

# MOBILITY #

## Front Rack Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)



## Forearms Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)



## Squat Hold: 45 Seconds

[Video](https://youtu.be/OGX6HruOy0s)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

100 Meter Run

4 Dumbbell Thrusters

4 Burpees