Loch Ness Monster Masters
December 9, 2020
Tread Water
December 10, 2020

CrossFit Rome – CrossFit

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I Scream, You Scream (Calories)

AMRAP 30:

Station 1: Max Calorie Assault Bike or Row

Station 2: 8 Alternating Single Dumbbell Snatch 35/20 (Rx+ 50/35)

*Switch Stations Every Minute*
## DESCRIPTION

* In today’s workout, athletes will alternate between stations

* Athletes will start on the bike or rower

* Athletes will switch stations on the top of every minute

* While the alternating dumbbell snatches are a fixed rep station, the bike calories are not

* The final score is the total calories accumulated over the 30 minutes of work

* With a longer time domain, this is less of a sprint and more of a strong and sustained effort

# MODIFICATIONS #

200 Meter Run

After Party

# AFTER PARTY

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Quads

* Glutes

* Chest

* Upper Back

Warm-up

# HOME GYM OPTION

10 Rounds For Time:

10 Alternating Single Dumbbell Snatch

100 Meter Farmers Carry



*Alternate Arms Every Round (5 Each)*

# GENERAL WARM-UP #

## Run & Bodyweight Warmup

30 Seconds Run (Easy)

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

30 Seconds Run (Moderate)

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

30 Seconds Run (Fast)

30 Seconds Air Squats

## Single Dumbbell Warmup

*30 Seconds Each Side With Light Weight:*

Single Arm Deadlifts

Single Arm Russian Swings

Single Arm Strict Press

Single Arm Hang Power Snatches

# MOBILITY #

## Couch Stretch: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Lat Stretch on Wall: 45 Seconds Each Side

[Video](https://youtu.be/Uco_YaNxTg4)

# PRACTICE ROUND #

## 1 Round

*Each Partner With Workout Weight:*

4 Alternating Single Dumbbell Snatch

50 Meter Farmers Carry