Freedom Sauce
February 7, 2021
Juke Box
February 9, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Kickstarter (AMRAP – Rounds and Reps)

AMRAP 20:

30/21 Calorie Assault Bike *or* 35/25 Calorie Row

20 Single Arm Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

30 AbMat Sit-ups

20 Hand Release Push-ups
## DESCRIPTION

* This 4 station pacing workout includes cardio, light weightlifting, and gymnastics

* We can expect to complete around 3-4 rounds over the 20 minutes of work

## SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

* Switch arms every 5 reps

* Swing the dumbbell between the legs for the hang clean, not outside the body

* Choose a weight that you can complete with 1 break max (10-10)

* You can push press or push jerk the weight overhead

## HAND RELEASE PUSH-UPS

* Choose a number or variation that takes around 1 minute to complete

After Party

## Body Armor

3 Sets of 12: Dumbbell Bench Press

3 Sets of 12: Barbell Bent Over Row

3 Sets of 12: Barbell Good Mornings

Rest 1-2 Minutes Between Sets

Warm-up

## HOME GYM

AMRAP 20:

30 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

30 Hand Release Push-ups

# GENERAL WARM-UP #

## 30 Seconds Each

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

Front Plank on Hands [Video](https://youtu.be/m2_uZmrrG1U)

Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Push-up Plank to Front Plank [Video](https://www.youtube.com/watch?v=P7E2_-yUMOI)

Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

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

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

# MOBILITY #

## Pec Stretch on Wall: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Dumbbell Assisted Straddle Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

# PRACTICE ROUND [25:00-30:00]

## 1 Round

*With Workout Weight:*

4 Single Arm Dumbbell Hang Clean and Jerks (2 Each)

4 AbMat Sit-ups

4 Hand Release Push-ups