Tidying Up Masters
October 12, 2020
PT Push Pop
October 13, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Push Jerk

Every 90 Seconds: x 3 Sets

3 Strict Presses

Every 90 Seconds : x 3 Sets

3 Push Presses

Every 90 Seconds: x 3 Sets

3 Push Jerk

0:00 3 Strict Presses

1:30 3 Strict Presses

3:00 3 Strict Presses

4:30 3 Push Presses

6:00 3 Push Presses

7:30 3 Push Presses

9:00 3 Push Jerks

10:30 3 Push Jerks

12:00 3 Push Jerks

Push Pop (Time)

4 Rounds For Time:

800 Meter Assault Bike

16 Toes to Bar

8 Push Jerks 115/80 (Rx+ 155/105)
## DESCRIPTION

* This triplet workout includes a little bit of everything: cardio, gymnastics, and weightlifting

* The simple bike meters balance out the higher skill and heavier weight movements that follow

* Your score for this piece is total time to completion

* We expect this 4 round workout to take between 15-20 minutes to complete



## ASSAULT BIKE

* Stagger by 2-3 minutes if you’re short on Assault Bikes

* How to change the Assault Bike to meters:

**Step 1:** Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.

**Step 2:** Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.

**Step 3:** Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.

* See all the way down the page for Assault Bike “modifications”

After Party

## Row Endurance

For Time:

4,000/3,000 Meter Row

On the 0:00: 21 GHD Sit-ups

On the 4:00: 18 GHD Sit-ups

On the 8:00: 15 GHD Sit-ups

On the 12:00: 12 GHD Sit-ups

On the 16:00: 9 GHD Sit-ups

On the 20:00: 6 GHD SIt-ups

Warm-up

## HOME GYM

5 Rounds:

15 Weighted Sit-ups (50/35)

15 Double Dumbbell Push Press (50’s/35’s)



# GENERAL WARM-UP #

## 30 Seconds Each

Easy Run

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Moderate Run

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Faster Run

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

# DUMBBELL WARM-UP #

10 DB Deadlifts

10 DB High Pulls (5 each side)

10 DB Swings (5 each side)

10 DB Front Squats

10 DB Push Press (5 each side)

# MOBILITY #

## Overhead Wall Stretch: 1 Minute

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



## Reverse Table Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=I3JmIgah28M)



## Couch Stretch: 1:30 Each Side

[Video](http://youtu.be/kbId9zYgoFQ)

# PRACTICE ROUNDS #

## 1 Round

*With Lighter Weight:*

5 Weighted Sit-Ups

5 Dumbbell Push Press