Black and Blue

CrossFit Rome – CrossFit

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Power Clean

Heavy Set of 3

* Athletes will have a long 20 minute to build to a heavy triple

* The goal here is to start light and gradually build up

Black and Blue (Time)

5 Rounds :

10 Power Cleans (135/95#)

10 Burpees
## DESCRIPTION

* Power Cleans are featured in both parts of today’s training

* We’ll work barbell cycling to start by building to a heavy set of 3 “touch-and-go” power cleans

* Climb to a weight that balances load with solid technique

* “Black and Blue” that follows is a CompTrain Benchmark Workout last completed on 4.8.19

* This is designed to be a sustained sprint that takes around 4-10 minutes to complete

## BURPEES

* There are traditional burpees

* With this being a benchmark workout, look to maintain high standards so scores are accurate when re-testing down the line

After Party

# AFTER PARTY

## Strict Handstand Push-up Conditioning

For Time:

110% of Max Strict Handstand Push-ups

Rest 1 Minute

90% of Max Strict Handstand Push-ups

Rest 1 Minute

70% of Max Strict Handstand Push-ups

Rest 1 Minute

90% of Max Strict Handstand Push-ups

Rest 1 Minute

110% of Max Strict Handstand Push-ups

*Increasing 10% Over Last Week*

Warm-up

## HOME GYM

5 Rounds For Time:

15 Double Dumbbell Power Cleans

10 Lateral Dumbbell Burpees

​

​# GENERAL WARM-UP #

## 40 Seconds Each

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Shoulders Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

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

​

## 30 Seconds Each

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

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Glute Bride Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

​

## 20 Seconds Each

Jumping Jacks

Jumping Lunges

Jumping Air Squats

​

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Push Presses

# PRACTICE ROUND #

## 2 Rounds

*With Workout Weight:*

3 Double Dumbbell Power Cleans

3 Lateral Dumbbell Burpees