Head Spin
Chasin Waterfalls Masters
November 23, 2020Forecast
November 24, 2020CrossFit Rome – CrossFit
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)
