Black and Blue
December 14, 2020
Double Check Masters
December 16, 2020

CrossFit Rome – CrossFit

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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