All Over Again
March 7, 2021
Quicksand
March 9, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

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)