Hurts So Good
Flapjack
February 17, 2021“Lift Up LG”
February 19, 2021CrossFit Rome – CrossFit
Hurts So Good (AMRAP – Rounds and Reps)
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans 75/45 (Rx+ 95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats 75/45 (Rx+ 95/65)
30 Toes to Bar
30 Thrusters 75/45 (Rx+ 95/65)
## DESCRIPTION
* This higher rep AMRAP workout has us alternating between bodyweight and barbell movements
* Let’s make it a goal to choose weight and variations that get us through 1 full round today
* With 6 stations per round, this means we can take 2:40 on average per station to finish 1 round
## BARBELL MOVEMENTS
* Choose you weight based on the most challenging movements for you, likely the overhead squats
* This should be a lighter load that you can complete in 3 minutes or less
## BAR-FACING BURPEES
* There is no need to stand to full extension on the jump over the bar
## BOX JUMP OVERS
* You don’t have to stand to full extension on top of the box
* We recommend a jump down to step down instead of rebounding these
## TOES TO BAR
* Choose a rep number or variation you can complete in 3 minutes or less
After Party
## Handstand Walk Conditioning
Not For Time:
50 AbMat Sit-ups, 25-50′ Handstand Walk
40 AbMat Sit-ups, 25-50′ Handstand Walk
30 AbMat Sit-ups, 25-50′ Handstand Walk
20 AbMat Sit-ups, 25-50′ Handstand Walk
10 AbMat Sit-ups, 25-50′ Handstand Walk
Warm-up
## HOME GYM
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters
# GENERAL WARM-UP #
## 1 Minute Each
Active Spiderman
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
Arch Ups [Video](https://youtu.be/p2ySQvCvIuY)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB High Pulls
10 DB Swings
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# MOBILITY #
## Wall Twist: 1 Minute Each Side
[Video](https://youtu.be/UwQq3bBwH6o)
## Dumbbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
## Dumbbell Ankle Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
# PRACTICE ROUND #
4 Dumbbell-Facing Burpees
4 Alternating Single Dumbbell Hang Squat Cleans
4 Lateral Hops Over Dumbbell
4 Goblet Squats
4 AbMat Sit-ups
4 Single Dumbbell Thrusters
