Eighth Wonder
February 15, 2021
Flapjack
February 17, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

“9 to 5” (1 Rounds for reps)

AMRAP 5:

12/9 Bike *or* 15/12 Row

12 Pulls Ups (Rx+ Chest to Bar Pull-ups)

9 Front Squats 95/65 (Rx+ 135/95)

Rest 5 Minutes

AMRAP 5:

9/6 Bike *or* 12/9 Row

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

6 Front Squats 115/75 (Rx+ 155/105)

Rest 5 Minutes

AMRAP 5:

6/3 Bike *or* 9/6 Row

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

3 Front Squats 135/95 (Rx+ 185/135)
## DESCRIPTION

* We’ll alternate between 5-minutes on and 5-minutes off in these faster paced intervals

* Enter total *REPS* completed for each AMRAP

* Your score will be the sum total of these three efforts

## FRONT SQUATS

* Choose weights for each round that can be completed in 1-2 sets

* The bar is taken from the floor

## CHEST TO BAR PULL-UPS

* Choose a rep number or variation that you can complete within 2 sets for all rounds

* Athletes with no goals of competing can sub strict pull-ups or chin over bar pull-ups for these

After Party

## Skill Conditioning

For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

Warm-up

## HOME GYM

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Alternating Dumbbell Plank Rows

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs (10 Meters)

9 Alternating Dumbbell Plank Rows

6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs (10 Meters)

6 Alternating Dumbbell Plank Rows

3 Double Dumbbell Front Squats

## Run Warmup

1 Minute Easy

40 Seconds Moderate

20 Seconds Fast



# GENERAL WARM-UP #

## 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)

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

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

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)



## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Pigeon Pose + Wrist Stretch: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=V4M87keFNCI)

# PRACTICE ROUND #

9 Shuttle Runs (10 Meters)

6 Alternating Dumbbell Plank Rows

3 Double Dumbbell Front Squats