Cannonball
Handle With Care
January 6, 2021Handle With Care Masters
January 8, 2021CrossFit Rome – CrossFit
Cannonball (Time)
5 Rounds For Time:
21/15 Calorie Row *or* 15/12 Calorie Assault Bike
15 Box Jump Overs (24″/20″)
7 Squat Cleans 115/65 (Rx+ 155/105)
## DESCRIPTION
* This 5-round triplet is designed to be a grind
* The workout centers around how to approach the challenging barbell movement – the squat clean
* We expect this piece to take around 15-25 minutes to complete
## SQUAT CLEANS
* Choose a moderate weight that you’ll complete as steady singles
* This station ideally takes less than 1:20 to complete
## BOX JUMP OVERS
* You do not have to stand to full extension on top of the box
* We recommend jumping down or stepping down over rebounding
After Party
## Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Handstand Walk
Minute 2: 50′ Front Rack Walking Lunge
*Build to Heavy 50′ Lunge*
Warm-up
## HOME GYM
5 Rounds For Time:
100′ Walking Lunge
50 Double Unders
30 Single Dumbbell Russian Swings (15 Each)
# GENERAL WARM-UP
## 200 Meter Run
## 30 Seconds Each
Single Unders
Slow Air Squats
Single Unders
Reverse Lunges
Single Unders or Double Unders
Walking Lunges
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Front Squats
10 DB Swings
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY
## Ankle Stretch on Post: 45 Seconds each side
## Pigeon Pose: 45 Seconds Each Side
# PRACTICE ROUND #
50′ Walking Lunge
10 Double Unders
10 Single Dumbbell Russian Swings (5 Each)
