Happy New Year!
Double Vision
January 1, 2021Sore Eyes Masters
January 4, 2021CrossFit Rome – CrossFit
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
