Loch Ness Monster
Lead Foot
December 7, 2020Loch Ness Monster Masters
December 9, 2020CrossFit Rome – CrossFit
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
