Wonderworld
Heads or Tails
January 22, 2021Counting Calories Masters
January 25, 2021CrossFit Rome – CrossFit
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
