Uplifting
January 25, 2021
Uplifting Masters
January 27, 2021

CrossFit Rome – CrossFit

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4th Down (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row *or* 18/14 Calorie Assault Bike

24 Alternating Dumbbell Snatches 35/20 (Rx+ 50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row *or* 14/10 Calorie Assault Bike

18 Alternating Dumbbell Snatches

35/20 (Rx+ 50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row *or * 9/7 Calorie Assault Bike

12 Alternating Dumbbell Snatches 35/20 (Rx+ 50/35)

12 Thrusters (75/55)
## DESCRIPTION

* Working for 4 minutes and resting for 4 minutes in these fast paced intervals

* The goal is to choose weights that are light enough to allow for near constant movement during the work periods

* As we transition from one AMRAP to another, the weights stay the same, but the size of each set decreases

* It is designed this way so as athletes fatigue, they are still able to hold onto relatively large sets

* The score for each AMRAP is the total reps completed

* The final score will be your reps from each round added together

* See below for a rep cheat sheet:

* **1st AMRAP:** 72/66 Reps in 1 Round

* **2nd AMRAP:** 54/50 Reps in 1 Round

* **3rd AMRAP:** 36/33 Reps in 1 Round

## ALTERNATING DUMBBELL SNATCHES

* Alternate arms each rep

* Choose a light-moderate weight that allow you to complete each round in 1-2 sets

## THRUSTERS

* Choose a light weight that allows you to complete each round in 1-2 sets

After Party

## Midline

Accumulate The Totals:

2:00 L-Sit

3:00 Hip Extension Hold

4:00 Bottom of Air Squat

Warm-up

# WORKOUT VARIATIONS

## HOME GYM

3 Rounds x AMRAP 4:

24 Dumbbell Facing Burpees

24 Alternating Dumbbell Snatches

24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy

## 30 Seconds Each

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)

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

Single Dumbbell Deadlifts (15 Seconds Each)

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

Single Dumbbell Strict Press (15 Seconds Each)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB High Pulls

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY #

## Pigeon Pose + Lat Reach: 2 Minutes Each Side

[Video](https://www.youtube.com/watch?v=QDaXekW8e14)



## Dumbbell Assisted Straddle Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

# PRACTICE ROUND #

## 1 Round

6 Dumbbell Facing Burpees

6 Alternating Dumbbell Snatches

6 Single Dumbbell Thrusters