DelighT
Full Circle
January 10, 2021Control-Alt-Delete
January 12, 2021CrossFit Rome – CrossFit
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
