Grimace Masters
January 6, 2021
Cannonball
January 7, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

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)