“Lift Up LG”
February 19, 2021
Burpee Cycling & Pull It Together
February 22, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

Tricycle (Time)

For Time:

Buy-In: 2,000/1,600 Meter Bike *or* 1,000/800 Meter Row

Directly Into…

27-21-15-9:

Kettlebell Swings (53/35)

Pull-ups

Thrusters (75/55)
## DESCRIPTION

* Today’s workout is for time

* It begins with a buy-in on the bike that only happens once

* After completing the listed meters, you’ll begin 4 rounds for time of swings, pull-ups, and thrusters

* We expect this workout to take between 15-25 minutes to complete

## THRUSTERS

* Choose a light weight that allows you to clear the double digit rounds in about 2-3 sets

## KETTLEBELL SWINGS

* These swings finish all the way overhead

* Choose a weight that allows you to clear the double digit rounds in 2-3 sets

## PULL-UPS

* Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each

After Party

## Back Squats

10-8-6-4-2:

Back Squats

Rest 2 Minutes Between Sets

Set 1: 10 Reps @ 55-57% 1RM

Set 2: 8 Reps @ 65-67% 1RM

Set 3: 6 Reps @ 75-77% 1RM

Set 4: 4 Reps @ 83-85% 1RM

Set 5: 2 Reps @ 90-92% 1RM

Warm-up

## HOME GYM

For Time:

Buy-In: 1 Mile Run



Directly Into…



40-30-20-10:

Single Dumbbell Russian Swings

Single Dumbbell Plank Rows

Single Dumbbell Thrusters



*Switch Arms As Needed*

# GENERAL WARM-UP #

## 1 Minute Each

1 Minute Run

1 Minute Slow Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

1 Minute Single Arm Dumbbell Deadlifts (30 Seconds Each)

1 Minute [Hollow Hold](https://youtu.be/EJvFiNvuuXw)/[Arch Hold](https://youtu.be/uHWynZ3tmvU) (30 Seconds Each)

1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY #

## Child’s Pose on Kettlebell: 1 Minute

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

## Kettlebell Ankle Stretch: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=V2ueS0OKUgo)

# PRACTICE ROUND #

## 1 Round

200 Meter Run

5 Single Dumbbell Russian Swings

5 Single Dumbbell Plank Rows

5 Single Dumbbell Thrusters