Aftermath
March 8, 2021
Goat Day
March 10, 2021

CrossFit Rome – CrossFit

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Quicksand (5 Rounds for calories)

5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups 35/20 (Rx+ 50/35)

8 Burpee Box Jumps (24″/20″)

Max Calorie Bike *or* Row

Rest 1 Minute Between Rounds
## DESCRIPTION

* We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest

* After completing the two stations on the box, athletes will go for max calories on the bike with time remaining in the 3-minute window

* The score is the sum total of the 5 sets of calories on the bike

* Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that

## SINGLE DUMBBELL BOX STEP-UPS

* Alternate legs every rep for a total of 6 each side

* Choose a weight that allows for unbroken sets of 12

* Stand to full extension on top of the box

* You can hold the dumbbell wherever you’d like for this movement

## BURPEE BOX JUMPS

* You can step or jump out of the burpee, but should jump up to the box for RX

* Stand to full extension on top of the box

After Party

## Body Armor

3 Giant Sets:

9 Barbell Bench Press

15 Barbell Bent Over Rows

Max Unbroken Strict Handstand Push-ups



* Rest 3 Minutes Between Sets

* Build on Weight Movements

* Hold Unbroken Sets of Bench & Rows

Warm-up

## HOME GYM

5 Rounds x AMRAP 3:

30 Single Dumbbell Step Back Lunges (15 Each Side)

15 Lateral Burpees Over Dumbbell

Max Single Dumbbell Hang Power Snatches

Rest 1 Minute Between Rounds

# GENERAL WARM-UP #

## 45 Seconds Each

Easy Shuttle Runs

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

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)



Moderate Shuttle Runs

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



Faster Shuttle Runs

Lateral Hops Over Dumbbell



# MOBILITY #

## Couch Stretch: 1 Minute Each Side

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

# PRACTICE ROUND #

3 Single Dumbbell Step Back Lunges (Each Side)

4 Lateral Burpees Over Dumbbell

5 Single Dumbbell Hang Power Snatches