Lead Foot
December 7, 2020
Loch Ness Monster Masters
December 9, 2020

CrossFit Rome – CrossFit

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Loch Ness Monster (Time)

For Time:

50 Wallballs 14/10 (Rx+ 20/14)

50 Box Jumps (24″/20″)

50 Wallballs 14/10 (Rx+ 20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts 185/105 (Rx+ 225/155)
## DESCRIPTION

* The listed work we’re looking to complete for time is the the 50 wallballs, 50 box jumps, and 50 wallballs

* However, every minute on the minute, we’ll be interrupted by 5 deadlifts

* We’ll start the deadlifts on the 0:00 and repeat them at the top of the minute

* After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50

* Your time will stop following your 100th total wallball

## WALLBALLS

* Choose a weight that you could cycle for 30+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet

## BOX JUMPS

* Jump up to the box for “RX”

* Stand to full extension on top of the box

* We recommend stepping down or jumping down instead of rebounding

## DEADLIFTS

* Choose a moderate weight that allows you to complete the 5 reps unbroken each time

After Party

# AFTER PARTY

## Body Armor

3 Giant Sets:

9 Bulgarian Split Squats (Left)

9 Bulgarian Split Squats (Right)

Max Unbroken Strict Ring Dips



*Rest as Needed Between Sets*

Warm-up

# HOME GYM OPTION

AMRAP 12:

5 Single Dumbbell Front Squats

10 Single Dumbbell Deadlifts

15 Single Dumbbell Russian Swings

*Switch Arms Each Round*

# GENERAL WARM-UP #

## 30 Seconds Each

Dumbbell Deadlifts

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

Dumbbell Front Squats

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Dumbbell Swings

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

## Dumbbell Warm-Up ##

10 DB Deadlifts

10 DB Front Squats

10 DB Swings

10 DB Push Presses

# MOBILITY #

## Calf Stretch on Post: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

Ankle Stretch: 1 Minute

## Pigeon Pose on Box: 1 Minute Each Side

# PRACTICE ROUND #

3 Single Dumbbell Front Squats

4 Single Dumbbell Deadlifts

5 Single Dumbbell Russian Swings