Bi-Weekly
March 14, 2021
Power Play
March 16, 2021

CrossFit Rome – CrossFit

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Boop (Calories)

AMRAP 14:

Max Calorie Row *or* Bike

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press 75/45 (Rx+ 95/65)

7 Front Squats 75/45 (Rx+ 95/65)
## DESCRIPTION

* The score over the 14 minutes of work today is total calories on the rower

* Every two minutes, our progress on the machine will be interrupted by 21 reps on the barbell and pull-up bar

* You’ll begin the workout at the [0:00] on the 7-7-7 and return every 2 minutes [2-4-6-8-10-12]

* Within whatever time remains in the 2-minute windows after completing the 21 reps, you’ll accumulate calories on the rower

* To give a rough idea of time line, we should have at least 1 minute on the rower each round

* Choose weights/variations for the 7-7-7 that ideally allow for unbroken sets throughout on each movement

After Party

## Body Armor

3 Giant Sets:

1 Minute Plank

50 Banded Pull-Aparts

25 Banded Tricep Push Downs

Rest as Needed Between Sets

Warm-up

## HOME GYM

AMRAP 14:

21 AbMat Sit-ups

15 Shuttle Runs [10 Meters]

9 Double Dumbbell Thrusters

# GENERAL WARM-UP #

## 7 Minutes For Quality

1 Minute Run

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

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

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

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

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

1 Minute Run

# MOBILITY #

## Couch Stretch: 90 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Turn Back Stretch on Wall: 1 Minute Each Side

[Video](https://youtu.be/7tRAVdljSqA)

#Dumbbell Warm-Up #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# PRACTICE ROUND #

10 AbMat Sit-ups

8 Shuttle Runs [10 Meters]

6 Double Dumbbell Thrusters