Aftermath
All Over Again
March 7, 2021Quicksand
March 9, 2021CrossFit Rome – CrossFit
Aftermath (Time)
For Time:
50-40-30-20-10:
Calorie Row
*OR*
35-30-21-15-19
Assault Bike
After Each Round:
10 Deadlifts 135/95 (Rx+ 185/135)
60 Single Unders (Rx+ 40 Double Unders)
## DESCRIPTION
* After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine
* While the row calories decrease, the deadlifts and double unders remain the same
* Men and women have the same prescribed number of calories for the workout
* We expect this piece to take around 15-20 minutes to complete
* Let’s cap this workout at 25 minutes
## DEADLIFTS
* Choose a weight that you can complete unbroken for all 5 rounds
## DOUBLE UNDERS
* Choose a number or variation that can be completed in under 1 minute
After Party
## Midline
3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings
* Rest as Needed Between Sets
Warm-up
## HOME GYM
5 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts
60 Single Unders (Rx+ 40 Double Unders)
# GENERAL WARM-UP #
## Run Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Moderate-Hard
## 30 Seconds Each
Jumping Jacks
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Single Unders
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Double Taps [Video](https://youtu.be/rvb3aw-019Q)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY #
## Calf Stretch on Post: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
## Pigeon Pose: 1:30 Each Side
[Video](https://www.youtube.com/watch?v=sFvViEiegKw)
# PRACTICE ROUND #
100 Meter Run
6 Double Dumbbell Deadlifts
10 Single Unders (Rx+ 10 Double Unders)
