Under The Sea Masters
December 21, 2020
8th Grade
December 22, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Layover (Time)

5 Rounds For Time:

15/10 Calorie Assault Bike *OR* * 20/15 Calorie Row

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)
## DESCRIPTION

* Today’s conditioning workout is broken up into two 5-round pieces

* You’ll complete all the bike and pull-ups before moving to the cleans and jerks

* There is no rest between sections

* Your score is the total time it takes to clear the 10 rounds

* We expect this workout to take between 15-25 minutes to complete

## CHEST TO BAR PULL-UPS

* Choose a rep number or variation that can be completed within 2-3 sets per round

## BARBELL MOVEMENTS

* The barbell is designed to be relatively light today

* Choose a weight that allows for:

* Power Cleans in 2-3 Sets

* Unbroken Push Jerks

After Party

## Threshold Conditioning

On the Minute x 6 Rounds:

:20 Second Assault Bike

:40 Seconds Rest

Rest 2 Minutes

On the Minute x 4 Rounds:

:30 Seconds Assault Bike

:30 Seconds Rest

Rest 2 Minutes

On the Minute x 2 Rounds:

:40 Seconds Assault Bike

:20 Seconds Rest

Warm-up

## HOME GYM

10 Rounds For Time:

200 Meter Run

15 Alternating Dumbbell Hang Clean and Jerks

# GENERAL WARM-UP #

## Bike & Bodyweight

1 Minute Easy Run

30 Seconds Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

45 Seconds Moderate Run

30 Seconds Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

30 Seconds Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

30 Seconds Faster Run

30 Seconds Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

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

## Dumbbell Warmup #

10 DB Deadlifts

10 DB High Pulls

10 DB Swings

10 DB Front Squats

10 DB Hang Cleans

10 DB Push Presses

# MOBILITY #

## Banded Lat Stretch: 45 Seconds Each Side

[Video](https://youtu.be/3xhccdGXRLI)



## Banded Hamstring Stretch: 45 Seconds Each Side

[Video](https://youtu.be/PzAKnSyF8gA)



## Banded Cross Body Stretch: 45 Seconds Each Side

[Video](https://youtu.be/fooHdbajhn8)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

100 Meter Run

4 Alternating Dumbbell Hang Clean and Jerks