“9 to 5”
February 16, 2021
Hurts So Good
February 18, 2021

CrossFit Rome – CrossFit

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Flapjack (Time)

For Time:

1,000/800 Meter Row *or* 50/35 Calorie Assault Bike

50 Hand Release Push-ups

30 Deadlifts 185/115 (Rx+ 225/155)

50 Hand Release Push-ups

1,000/800 Meter Row *or* 50/35 Calorie Assault Bike
## DESCRIPTION

* This chipper workout includes one cardio, one gymnastics, and one weightlifting movement

* The moderate rowing duration and rep numbers will challenge us to find sustainable speeds and break-up plans for each station

* We can expect this workout to take between 15-25 minutes to complete

## DEADLIFTS

* Choose a weight you can string for at least sets of 3-5 during the workout

## HAND RELEASE PUSH-UPS

* Choose a rep number or variation that can be completed within 5 minutes (10 reps on the minute)

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Quads

* Hamstrings

* Lower Back

* Upper Back

Warm-up

## HOME GYM

For Time:

100 Step Back Lunges

50 Hand Release Push-ups

30 Double Dumbbell Deadlifts

50 Hand Release Push-ups

100 Step Back Lunges

# GENERAL WARM-UP #

## Run Warmup

2 Minutes Easy



## 30 Seconds Each

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

Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

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

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

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



## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# MOBILITY #

## Table Top Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=I3JmIgah28M)



## Active Twisted Cross: 1 Minute

[Video](https://youtu.be/ot1uqBS2v-Q)

# PRACTICE ROUND #

10 Step Back Lunges

5 Hand Release Push-ups

5 Double Dumbbell Deadlifts

5 Hand Release Push-ups

10 Step Back Lunges