Jumper Cables
November 30, 2020
Buy Low, Sell High Masters
December 2, 2020

CrossFit Rome – CrossFit

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Buy Low, Sell High (3 Rounds for reps)

AMRAP 5:

Buy-In: 150 Double Unders

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Barbell Burpees

10 Overhead Squats (115/85)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Barbell Burpees

5 Overhead Squats (135/95)
## DESCRIPTION

* We’ll work through 3 faster paced intervals today

* Each round begins with a buy-in of double unders that only happen once

* After the double unders, you’ll complete as many reps of burpees and overhead squats as you can with the remaining time

* Your score for each section is the total reps

* Your final score for the workout is all 3 rounds of reps scores added together

* Rest 3 minutes between rounds

## DOUBLE UNDERS

* Choose rep numbers or variations that allow you to complete the double unders below these time caps:

* **150 Reps:** 2:30

* **100 Reps:** 2:00

* **50 Reps:** 1:00

## OVERHEAD SQUATS

* When choosing weights for today, consider the following recommendations:

* **1st Bar:** 27+ Unbroken Reps When Fresh

* **2nd Bar:** 21+ Unbroken Reps When Fresh

* **3rd Bar:** 15+ Unbroken Reps When Fresh

After Party

## Barbell Cycling

For Time:

12 Push Jerks @ 60% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

6 Push Jerks @ 80% 1RM Jerk



Rest 1 Minute



6 Push Jerks @ 80% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

12 Push Jerks @ 60% 1RM Jerk



* Use One Bar

* Change the Weights

* Taken From the Rack

Warm-up

# HOME GYM OPTION

AMRAP 5:

Buy-In: 150 Double Unders

15 Lateral Burpees Over Dumbbell

15 Double Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Burpees Over Dumbbell

10 Double Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Burpees Over Dumbbell

5 Double Dumbbell Front Squats (50’s/35’s)

# GENERAL WARM-UP #

## 40 Seconds Each Station

Jumping Jacks

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

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Lateral Hops Over PVC

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

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

Single Unders

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

PVC Pass Throughs (More Narrow) [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

# Dumbbell Warm-Up #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB High Pulls

10 DB Presses

# MOBILITY #

## Pec Stretch on Wall: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Barbell Ankle Stretch: 1 Minute

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

# PRACTICE ROUND #

## 1 Round

*With Opening Weight:*

10 Double Unders

5 Lateral Dumbbell Burpees

3 Double Dumbbell Front Squats