Lead Foot Masters
December 7, 2020
Loch Ness Monster
December 8, 2020

CrossFit Rome – CrossFit

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Lead Foot (3 Rounds for reps)

Open / Performance:

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups

Fitness:

AMRAP 4:

27 Calorie Row

27 Burpees

27 Jumping CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Jumping Pull-ups
## DESCRIPTION

* “Lead Foot” is a CompTrain Benchmark workout that was last completed on 12.10.19

* The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible

* With rest built in, we want to choose variations that allow for maximum work to be performed

* You’ll enter your rounds and reps for each AMRAP

* SugarWOD will add up all three entries for your final score

After Party

# AFTER PARTY

## Strict Handstand Push-up Conditioning

For Time:

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups



*Rest 1 Minute Between All Sets*

Warm-up

# HOME GYM OPTION

AMRAP 4:

400 Meter Run

Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes

AMRAP 4:

400 Meter Run

Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes

AMRAP 4:

400 Meter Run

Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes

## GENERAL WARM-UP ##

## Run Warmup

2 Minute Easy Run

## Bodyweight Warmup (30 Seconds Each)

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

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

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

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

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

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

# 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 #

100 Meter Run

4 Burpee Pull-Ups (or Burpees)