Double-Edged
January 18, 2021
Ketty Masters
January 20, 2021

CrossFit Rome – CrossFit

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Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row *or* 30/21 Calorie Assault Bike

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row *or* 21/15 Calorie Assault Bike

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row *or* 15/12 Calorie Assault Bike

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)
## DESCRIPTION

* These high intensity intervals start with a buy-in of row calories and box jump overs

* After completing the listed work at the first two stations, you’ll complete as many rounds and reps of “Macho Man” with the time remaining

*** Enter total reps on the barbell as your score for each round***

* As the weight increases, we’ll have more time at the barbell, as the row and jumps decrease

* With rest built in today, the goal is to move with urgency through these 5-minute windows

* The goal is to get everyone to the barbell, so cap the row and box jump overs at the below times for each round:

* **1st Round:** 4 Minutes

* **2nd Round:** 3 Minutes

* **3rd Round:** 2 Minutes

## MACHO MAN

* 1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks

* Choose weights that allow for:

* **1st Round:** 3 Unbroken Rounds When Fresh (Light-Moderate)

* **2nd Round:** 2 Unbroken Rounds When Fresh (Moderate)

* **3rd Round:** 1 Unbroken Round When Fresh (Moderate-Heavy)

## BOX JUMP OVERS

* You do not have to stand to full extension on top of the box

* We recommend stepping or jumping down instead of rebounding

After Party

## Body Armor

3 Giant Sets:

25 GHD Sit-ups

10 Dumbbell Bench Presses

Max Unbroken Strict Pull-ups

Warm-up

## HOME GYM

3 Rounds x AMRAP 5:

50 Meter Dumbbell Farmers Carry

1 Round of “Dumbbell Macho” Man

Rest 5 Minutes Between Rounds

# GENERAL WARM-UP #

## 30 Seconds Each

Easy Run

Body weight Good Mornings

Dumbbell Front Squats

Moderate Run

Elbow Rotations

Dumbbell Strict Press & Reach

Faster Run

Dumbbell Romanian Deadlifts

Dumbbell Farmers Carry

# MOBILITY #

## Child’s Pose: 1 Minute

## Ankle Stretch: 1 Minute

## Forearms Stretch: 1 Minute

# PRACTICE ROUND #

50 Meter Dumbbell Farmers Carry

1 Round of “Dumbbell Macho” Man