I Scream, You Scream
Loch Ness Monster Masters
December 9, 2020Tread Water
December 10, 2020CrossFit Rome – CrossFit
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
