Layover
Under The Sea Masters
December 21, 20208th Grade
December 22, 2020CrossFit Rome – CrossFit
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
