Chasin Waterfalls Masters
November 23, 2020
Forecast
November 24, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Head Spin (Time)

For Time:

100 Double Unders

50 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

80 Double Unders

40 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

60 Double Unders

30 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

40 Double Unders

20 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

20 Double Unders

10 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

After Each Round:

100 Meter Single Dumbbell Farmers Carry 35/20 (Rx+ 50/35)
## DESCRIPTION

* This workout starts with higher reps and gets progressively lower with each round

* After each set of dumbbell hang clean and jerks is over, we’ll complete a 100 meter single arm farmers carry

* This carry happens 5 times during the workout for a total of 500 meters

* We expect this longer “grind” of a workout to take between 15-25 minutes to complete

## SINGLE DUMBBELL HANG CLEAN AND JERKS

* Let’s choose a weight today that allows for 50 unbroken reps when fresh

* We’ll alternate arms every 5 reps today

* You can push press or push jerk the weight overhead

* [Click Here](https://youtu.be/GvWkKCxoPC8) to see a demo video

## DOUBLE UNDERS

* To complete this station as written, we recommend having at least 75 unbroken double unders

* The opening set of 100 double unders is ideally completed in 2:30 or less

* Reducing the volume, completing 1.5x the amount of single unders, or putting time caps on each round can be helpful in getting the right stimulus

* **Time Caps:**

* **100:** 2:30

* **80:** 2:00

* **60:** 1:30

* **40:** 1:00

* **20:** :30

* **Volume Reduction Options:**

* 75-60-45-30-15

* 50-40-30-20-10

* **Single Unders:**

* **100:** 150

* **80:** 120

* **60:** 90

* **40:** 60

* **20:** 30

## SINGLE DUMBBELL FARMERS CARRY

* You can switch hands however you see fit on the farmers carry

* This is ideally the same weight that was used for the hang clean and jerks

After Party

## Handstand Walk Benchmark

For Time:

300′ Handstand Walk

*5:00 Time Cap*

Warm-up

## HOME GYM

For Time:

100 Double Unders

50 Single Dumbbell Hang Clean and Jerks (50/35)

80 Double Unders

40 Single Dumbbell Hang Clean and Jerks (50/35)

60 Double Unders

30 Single Dumbbell Hang Clean and Jerks (50/35)

40 Double Unders

20 Single Dumbbell Hang Clean and Jerks (50/35)

20 Double Unders

10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:

100 Meter Single Dumbbell Farmers Carry (50/35)

# GENERAL WARM-UP #

## 1 Round

1 Minute Easy Single Unders

1 Minute Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders

40 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders

20 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

20 Seconds Side Plank (10 Seconds Each)

# MOBILITY #

## Child’s Pose on Dumbbell: 1 Minute

[Video](https://youtu.be/hcQEQRZbGo8)

## Dumbbell Assisted Straddle Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

10 Double Unders

6 Single Dumbbell Hang Clean and Jerks (3 Each Side)

50 Meter Single Dumbbell Farmers Carry (25 Meters Each Arm)