Handle With Care
Grimace Masters
January 6, 2021Cannonball
January 7, 2021CrossFit Rome – CrossFit
Handle With Care (Time)
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike *or* 500/400 Meter Row
21 Hand Release Push-ups
12 Kettlebell Swings 53/35 (Rx+ 70/53)
## DESCRIPTION
* Today’s interval workout will test our pacing consistency
* Your score is the slowest of the 6 rounds
* A new round begins every 5 minutes
* These rounds should take 4 minutes or less to complete, giving you at least 1 minute of rest
## HAND RELEASE PUSH-UPS
* Choose a rep number or variation that takes 1 minute or less to complete
## KETTLEBELL SWINGS
* These swings finish all the way overhead
* Choose a heavier weight, but one that you can complete unbroken each round
After Party
## Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
* Lats
* Chest
* Glutes
* Lower Back
Warm-up
## HOME GYM
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Dumbbell Hang Power Snatches (6 Each Arm)
# GENERAL WARM-UP #
## 30 Seconds Each
*With Light Kettlebell:*
Easy Run
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Bodyweight Good Mornings [Video](https://youtu.be/TP7Y0QLYIac)
Moderate Run
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Slow Dumbbell Deadlifts
Faster Run
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Russian Dumbbell Swings
# MOBILITY #
## Turn-Back Stretch on Wall: 45 Seconds Each Side
[Video](https://youtu.be/7tRAVdljSqA)
## Overhead Stretch on Wall: 45 Seconds
[Video](https://youtu.be/r5EAYPqCd_E)
# PRACTICE ROUND #
## 1 Round
*With Workout Weight:*
100 Meter Run
5 Hand Release Push-ups
6 Dumbbell Hang Power Snatches (each side)
