DelighT
January 11, 2021
Wunderful Masters
January 13, 2021

CrossFit Rome – CrossFit

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On the 5:00 x 4 Rounds:

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

40 Air Squats

20/15 Calorie Assault Bike *or* 25/18 Calorie Row
## DESCRIPTION

* A new round begins every 5 minutes in this interval piece

* With rest built in, the goal is to move quickly through these three stations

* Record all round times, as your score is the slowest of the 4 rounds

* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest

## ALTERNATING DUMBBELL SNATCHES

* Switch arms every rep

* Choose a weight you can complete in under 1 minute

After Party

## Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

*Your Choice on Weight*

Warm-up

## HOME GYM

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

30 Shuttle Runs [10 Meters]

40 Air Squats

# GENERAL WARM-UP #

## 30 Seconds Each

Easy Shuttle Runs

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

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

Moderate Shuttle Runs

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

Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

Faster Shuttle Runs

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

Side Plank (Each Side)

## Single Dumbbell Warmup

### 20 Seconds Each Side

*With Lighter Weight:*

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press

# MOBILITY #

## Dumbbell Ankle Stretch: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Dumbbell Squat Hold: 1 Minute

[Video](https://youtu.be/OGX6HruOy0s)

## Dumbbell Assisted Straddle Stretch: 1 Minute

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

## Dumbbell Warrior Squats: 1 Minute

[Video](http://youtu.be/EfUJgmgTvlI)

# PRACTICE ROUND #

## 1 Round

6 Alternating Dumbbell Snatches

6 # PRACTICE ROUNDS [25:00-35:00]

## 1 Round

*With Lighter Weights:*

6 Alternating Dumbbell Snatches

6 Shuttle Runs

6 Air Squats