Ketty
January 20, 2021
Double Edged Masters
January 22, 2021

CrossFit Rome – CrossFit

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CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

After Party

## Midline

15-12-9:

Strict Toes to Bar

Weighted Hip Extensions

Directly Into…

21-15-9:

Weighted Sit-ups

Pausing Hip Extensions (1 Second at Top)

Warm-up

## HOME GYM

AMRAP 13:

55 Double Dumbbell Deadlifts

55 Single Dumbbell Goblet Squats

55 Shuttle Runs [10 Meters]

55 Double Dumbbell Push Press

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy

## 30 Seconds Each

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Plank Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

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

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY #

## Barbell Thoracic Opener: 2 Minutes

[Video](https://www.youtube.com/watch?v=AGoQN4GtT_U)



## Kneeling Hamstring Stretch: 45 Seconds Each Side

[Video](https://youtu.be/MnuhCI6ca5k)



## Calves Foam Roll: 45 Seconds Each Side

# PRACTICE ROUND #

8 Double Dumbbell Deadlifts

8 Single Dumbbell Goblet Squats

8 Shuttle Runs [10 Meters]

8 Double Dumbbell Push Press