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January 22, 2021
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CrossFit Rome – CrossFit

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Wonderworld (Time)

For Time:

100 Double Unders

21 Power Cleans 115/75 (Rx+ 155/105)

21 Bar-Facing Burpees

100 Double Unders

15 Power Cleans 115/75 (Rx+ 155/105)

15 Bar-Facing Burpees

100 Double Unders

9 Power Cleans 115/75 (Rx+ 155/105)

9 Bar-Facing Burpees
## DESCRIPTION

* We expect this grindy conditioning piece to take between 15-25 minutes to complete

## DOUBLE UNDERS

* Choose a rep number or variation that takes less than 2:30 or less to complete

* Other Options:

* 2:30 of Practice or Attempts

* 150-200 Single Unders (1.5-2x)

* Reduce Reps

## POWER CLEANS

* Choose a moderate weight that you’ll complete for steady singles

## BAR-FACING BURPEES

* You can jump-up or step-up out of the burpee

* Jump over the bar with two feet for RX/RX+

After Party

# AFTER PARTY

## Stamina Squats

On the Minute x 10 (5 Rounds):

Minute 1: 4 Front Squats

Minute 2: 8 Back Squats

Barbell Load For Both Lifts: 60-62% 1RM Front Squat

Warm-up

# WORKOUT VARIATIONS

## HOME GYM

For Time:

21 Double Dumbbell Clean and Jerks

100 Double Unders

15 Double Dumbbell Clean and Jerks

100 Double Unders

9 Double Dumbbell Clean and Jerks

100 Double Unders



# GENERAL WARM-UP #

## 1 Minute Each

Single Unders

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

## 40 Seconds Each

Double Taps [Video](https://youtu.be/rvb3aw-019Q)

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

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

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Front Rack Stretch: 40 Seconds

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Forearms Stretch: 40 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Pec Stretch On Wall: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# PRACTICE ROUNDS #

## 1 Round

10 Double Unders

5 Double Dumbbell Power Cleans