Flapjack
February 17, 2021
“Lift Up LG”
February 19, 2021

CrossFit Rome – CrossFit

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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