No Air Masters
November 30, 2020
Buy Low, Sell High
December 1, 2020

CrossFit Rome – CrossFit

Jumper Cables (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Assault Bike

12 Power Cleans (135/95)

9 Box Jump Overs (30″/24″)
## DESCRIPTION

* This medium-long AMRAP workout includes three challenging, yet manageable stations

* The repetitive “jumping” action on the cleans and box overs will be made more difficult by the leg fatigue from the bike

* The loading and shorter rep number on each station will allow for steady forward progress

* The estimated scoring range over the 18 minutes is between 4.5-6.5 rounds

After Party

## Gymnastic Conditioning

For Time:

27-21-15-9:

Kettlebell Swings (70/53)

After Each Round:

50′ Handstand Walk

Warm-up

# HOME GYM OPTION

AMRAP 18:

15 Shuttle Runs (10 Meters)

12 Double Dumbbell Power Cleans (50’s/35’s)

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

# GENERAL WARM-UP #

## 2 Rounds

1 Minute Shuttle Runs

30 Seconds Single Leg Glute Bridges (Each Leg) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

# Dumbbell Warm-Up #

10 DB Deadlifts

10 Front Squats

10 DB Hang Power Cleans (5 each side)

10 DB Push Presses (5 each side)

# MOBILITY #

## Forearms Stretch: 30 Seconds

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

## Front Rack Stretch: 45 Seconds

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

## Pigeon Pose on Box: 1 Minute (Each Side)

[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

## Calf Stretch on Post: 30 Seconds (Each Side)

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

# PRACTICE ROUNDS #

## 1 Round

*With Lighter Weight:*

8 Shuttle Runs

5 Double DB Power Cleans

5 Double DB Push Presses