Flapjack
“9 to 5”
February 16, 2021Hurts So Good
February 18, 2021CrossFit Rome – CrossFit
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
