Freedom Sauce
Round of Applause
February 5, 2021Kickstarter
February 8, 2021CrossFit Rome – CrossFit
Freedom Sauce (4 Rounds for reps)
AMRAP 3
21 Overhead Squats (65/45) (Rx+ 75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
(Rx+ 95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
(Rx+ 115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80) (Rx+ 135/95)
12 Burpee Over the Erg
Max Calorie Row
## DESCRIPTION
* “Freedom Sauce” is a repeat from 11.26.18
* This high intensity interval workout alternates between 3 minutes on and 3 minutes off
* After completing the first two stations, you’ll row max calories with time remaining
* Enter total calories for each round
* Your score is the four rounds added together
* The first two stations should take around 2 minutes or less to complete, giving you at least 1 minute on the rower
## OVERHEAD SQUATS
* The barbell will be taken from the floor for this movement
* That means it’s a weight you should be able to snatch
* Choose weights for each round that allow you to complete the listed reps in 1-2 sets
## LATERAL BURPEES OVER ERG
* You do not have to stand to full extension when jumping over the slide
## ROW
* If short on rowers, stagger heats on opposite 3-minute windows
After Party
## Gymnastics Conditioning
12-9-6:
Strict Pull-ups
Strict Handstand Push-ups
9-6-3
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups
6-4-2:
Strict Ring Muscle-ups
Strict Handstand Push-ups
Warm-up
## HOME GYM
4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]
Rest 3 Minutes Between Rounds
# GENERAL WARM-UP #
## 30 Seconds Each
Easy Shuttle Runs
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Moderate Shuttle Runs
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Faster Shuttle Runs
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)
#DUMBBELL WARM-UP #
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 Front Squats
10 DB Presses
10 DB Thrusters
# MOBILITY [12:00-18:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Ankle Stretch: 1 Minute
# PRACTICE ROUND #
5 Double Dumbbell Thrusters
5 Lateral Burpees Over Dumbbells
5 Shuttle Runs [10-Meters]
