Double Vision
January 1, 2021
Sore Eyes Masters
January 4, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Happy New Year (Time)

For Time, Complete the Following:

2,021 Second Cap on this Workout!

January 31 x Wall Balls (14/10) Rx+(20/14)

February 28 x Row (Calories)

March 31 x Toe to Bar

April 30 x Lunges

May 31 x Push Press (95/65) Rx+(135/95)

June 30 x Deadlift (95/55) Rx+(135/95)

July 31 x Front Squat (95/65) Rx+(135/95)

August 31 x Abmat Sit-Ups

September 30 x KBS (53/35) Rx+(70/53)

October 31 x Box Jumps (20/16) Rx+(24/20)

November 30 x 10m Run with Sandbag

December 31 x Burpees

Each movement’s rep scheme will be dependent on the # of days in that month. 365 total reps.

*Start on the month that you were born in.

After Party

# AFTER PARTY

## Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

*Single Barbell Loaded @ 85-87% 1RM Front Squat*

Warm-up

## HOME WORKOUT ##

January x 31 Dumbbell Front Squats

February x 28 DB Rows (each side)

March x 31 V-Ups

April x 30 Lunges (body weight)

May x 31 Dumbbell Push Presses

June x 30 Dumbbell Deadlifts

July x 31 Dumbbell Front Squats

August x 31 Sit-Ups

September x 30 Dumbbell Swings or Dumbbell Snatches

October x 31 Broad Jumps

November x 300 Meter Run

December x 31 Burpees

# WARM-UP #

## 2 Minutes For Quality

100 Meter Run

6 Air Squats

6 AbMat Sit-ups

## 2 Minutes For Quality

6 Russian Dumbbell Swings (Light Weight)

6 Reverse Lunges

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

## 2 Minutes For Quality

6 Dumbbell Rows

6 V-Ups

6 Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)

## 2 Minutes For Quality

6 Dumbbell Romanian Deadlifts

6 Dumbbell Hang Power Cleans

6 Dumbbell Presses