Double Check
Black and Blue
December 14, 2020Double Check Masters
December 16, 2020CrossFit Rome – CrossFit
Double Check (Time)
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row or Bike
10 Front Squats 115/75 (Rx+ 155/105)
## DESCRIPTION
* New rounds begin every 4 minutes in this interval workout [0:00-4:00-8:00-12:00-16:00]
* You’ll complete the 3 stations for time and rest with the time remaining
* Rounds should take between 2-3 minutes to complete, leaving at least 1 minute of rest before starting the next round
* Adjust rep numbers, weights, and variations to accomplish this
* Your final score will be the slowest of the 5 rounds
## FRONT SQUATS
* The barbell is taken from the ground for this workout
* Choose a moderate weight that allows you to go unbroken throughout
## DOUBLE UNDERS
* Choose a rep number or variation that you can complete within 30 seconds to 1 minute
After Party
# AFTER PARTY
## Gymnastics Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
**Dumbbell:** 50/35 (*Kilos:* 22.5/15)
Warm-up
## HOME GYM
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry
# GENERAL WARM-UP #
## Run Warmup
2 Minute Easy Run
## 30 Seconds Each
Single Unders
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
Single Unders
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Single Unders
Air Squats (Hands Overhead)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 Hang Power Cleans
10 DB Presses
100 Meter DB Farmers Carry
# MOBILITY #
## Couch Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Dumbbell Ankle Stretch: 45 Seconds
# PRACTICE ROUND #
## 1 Round
10 Double Unders
5 Double Dumbbell Front Squats
50 Meter Double Dumbbell Farmer’s Carry
