Counting Calories Masters
January 25, 2021
“4th Down”
January 26, 2021

CrossFit Rome – CrossFit

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Pressing Complex

Build to a Heavy Complex:

3 Push Press

3 Push Jerks
* A new set begins every 2 minutes [0-2-4-6-8-10]

* The 6 reps are designed to be completed unbroken

* Athletes are ideally climbing in weight a little bit with each set

* Ensure there is a clear difference between the push press and the push jerk

* **Push Press:** No Re-Bend of the Knees

* **Push Jerks:** Can Re-Bend the Knees

Uplifting (AMRAP – Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks 95/65 (Rx+ 135/95)

3 Pull-Ups (Rx+ Chest to Bar Pull-ups)

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks 95/65 (Rx+ 135/95)

6 Pull-Ups (Rx+ Chest to Bar Pull-ups)



Add 3 Reps Each Round
## DESCRIPTION

* We have two parts to this training day

* The first part is a 6 set, 6 rep pressing complex

* Each set is designed to be completed unbroken

* Look to climb in weight over the 6 sets

* A new round begins every 2 minutes [0-2-4-6-8-10]

* A ascending ladder conditioning piece follows

* Your score for this workout is total reps completed over the 10 minutes

* See below for a scoring reference:

* **Finish 3’s:** 12 Reps

* **Finish 6’s:** 36 Reps

* **Finish 9’s:** 72 Reps

* **Finish 12’s:** 120 Reps

* **Finish 15’s:** 180 Reps

* **Finish 18’s:** 252 Reps

## PUSH JERKS

* Choose a moderate weight that allows you to clear the:

* Single digit rounds unbroken

* Double digit rounds in 2 sets

## GYMNASTICS

* If you have over 15+ unbroken reps of each movement when fresh, complete this piece as written

* If you’re not there yet, consider choosing a variation of the movement to complete today

* To keep things simple with the rep scheme, look to modify the movement instead of the rep number

## BOX JUMPS OVERS

* You do not have to reach full extension on top of the box

* We recommend stepping down or jumping down instead of rebounding box jump overs

After Party

## Gymnastics Conditioning

AMRAP 6:

Strict Handstand Push-ups

On the Minute: 3 Bar Muscle-ups

Rest 2 Minutes

AMRAP 6:

1 Strict Chest to Bar Pull-ups

25′ Handstand Walk

2 Strict Chest to Bar Pull-ups

25′ Handstand Walk

3 Strict Chest to Bar Pull-ups

25′ Handstand Walk



Add 1 Rep Per Round

Warm-up

# WORKOUT VARIATIONS

## HOME GYM

AMRAP 12:

3 Single Dumbbell Step Back Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single Dumbbell Bent Over Rows (Each Side)

6 Single Dumbbell Step Back Lunges (Each Side)

6 Single Dumbbell Weighted Sit-ups

6 Single Dumbbell Bent Over Rows (Each Side)



Add 3 Reps Each Round

# GENERAL WARM-UP #

## 2 Rounds

30 Seconds Single Dumbbell Step Back Lunges

30 Seconds Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

30 Seconds Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

30 Seconds Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Couch Stretch: 2 Minutes Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Overhead Stretch On Wall: 1 Minute

[Video](https://youtu.be/r5EAYPqCd_E)

# PRACTICE ROUND #

## 1 Round

3 Single Dumbbell Step Back Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single Dumbbell Bent Over Rows (Each Side)