Wunderful
January 13, 2021
Control-Alt-Delete Masters
January 15, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Barbell Complex

On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

* We’ll start this 2-part day by priming the thruster with our barbell complex

* The front squat and the push press make up the components of a thruster

* Build in weight over the 6 sets to something heavy for the day

* Sets are designed to be completed as 6 unbroken reps

* The bar will be taken out of the rack instead of from the floor

* Record the weight used for each unbroken set of 6 reps

Blitzen EMOM (6 Rounds for reps)

OPEN (Rx+)

12 Minute Alternating EMOM

Odd Minutes – 20/16 Calorie Row

Even Minutes – 8 Thrusters (115/80)

PERFORMANCE (Rx)

12 Minute Alternating EMOM

Odd Minutes – 16/12 Calorie Row

Even Minutes – 8 Thrusters (95/65)

FITNESS

12 Minute Alternating EMOM

Odd Minutes – 16/12 Calorie Row

Even Minutes – 8 Thrusters (75/55)

Post Reps Per Round

(Ex. Top score for Performance for a female for 1 round would be 12 + 8 = 20. Top score for entire workout would be 120 reps.)
* “Blitzen” is a repeat couplet workout From 12-20-19

*The barbell is the main focus of today’s two part workout.

*From the racks, athletes will build in weight over the 6 sets to something heavy for the day

*The barbell in “Blitzen” starts from the floor, not the racks.

After Party

## Machine Conditioning

3 Sets:

8 Minutes On

4 Minutes Off



*Your Choice of Bike, Row, Ski, or Run*

Warm-up

## HOME GYM

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry

20 Double Dumbbell Thrusters

# GENERAL WARM-UP #

## Run Warmup

2 Minute Easy Run

## 30 Seconds Each

Slow Air Squats

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

Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

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

Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)

Slow Air Squats

## Dumbbell Warm-Up ##

10 DB Deadlifts

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Ankle Stretch: 1 Minute each side

# PRACTICE ROUND #

50 Meter Farmers Carry

5 Double Dumbbell Thrusters