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January 10, 2021
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January 12, 2021

CrossFit Rome – CrossFit

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DelighT (AMRAP – Rounds and Reps)

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts 95/65 (Rx+ 155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans 95/65 (Rx+ 155/105)

6 Strict Pull-ups

6 Push Jerks 95/65 (Rx+ 155/105)
## DESCRIPTION

* We’ll alternate between bodyweight and barbell movements in this threshold workout

* Your score today is total rounds and reps completed

* The intended scoring range is between 3-4 rounds

## BARBELL MOVEMENTS

* Use one barbell weight for all 3 movements

* Choose a weight based on the hang power cleans and push jerks

* This weight should allow you to:

* Complete the Hang Power Cleans in 2 sets

* The Push Jerks in 1 set

## BOX JUMP OVERS

* There is no need to stand to full extension at the top

* We recommend jumping down or stepping down instead of rebounding

## BAR FACING BURPEES

* Like the box jump overs, you do not have to stand to full extension when jumping over the bar

## STRICT PULL-UPS

* If you have 10+ strict pull-ups, complete this station as written

* Complete a modification if you’re not there yet

After Party

## Gymnastics Conditioning

10 Rounds For Time:

3 Ring Muscle-ups

6 Strict Handstand Push-ups



*12 Minute Time Cap*

Warm-up

## HOME GYM

AMRAP 15:

21 Dumbbell Facing Burpees

15 Double Dumbbell Deadlifts

12 Double Dumbbell Hang Power Cleans

9 Double Dumbbell Push Jerks

# GENERAL WARM-UP #

## 30 Seconds Each

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Push-up to Down Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

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

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)

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Child’s Pose on Box: 1 Minute

[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Front Rack Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Forearms Stretch on Box: 1 Minute

[Video](https://youtu.be/f0OsQ4S_Dpc)

## Kneeling Hamstring Stretch: 1 Minute Each Side

[Video](https://youtu.be/MnuhCI6ca5k)

# PRACTICE ROUND #

5 Dumbbell Facing Burpees

4 Double Dumbbell Deadlifts

3 Double Dumbbell Hang Power Cleans

2 Double Dumbbell Push Jerks