Single All the Way
March 1, 2021
Jackpot
March 3, 2021

CrossFit Rome – CrossFit

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Whatever’s Left (3 Rounds for reps)

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1,000/800 Bike

Max Reps With Time Remaining:

12 Thrusters 65/45 (Rx+ 95/65)

12 Toes to Bar

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1,000/800 Bike

Max Reps With Time Remaining:

9 Thrusters 85/55 (Rx+ 115/85)

9 Pull-Ups (Rx+ Chest to Bar Pull-ups)

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1,000/800 Bike

Max Reps With Time Remaining:

6 Thrusters 95/65 (Rx+ 135/95)

6 Burpee Pull-Ups (Rx+ Bar Muscle-ups)
## DESCRIPTION

* Today’s high intensity intervals include one cardio, one gymnastics, and one weightlifting movement

* After completing the initial buy-in row each round, you’ll work through max rounds of thrusters and gymnastics with time remaining

* Your score for each round is the total **REPS** completed

* Your overall score for the workout is the three rounds of reps added together

* **First AMRAP:** 24 Reps Per Round

* **Second AMRAP:** 18 Reps Per Round

* **Third AMRAP:** 12 Reps Per Round

## THRUSTERS

* Choose a barbell weight for each AMRAP that you can complete within 2 sets

## GYMNASTICS

* Choose a gymnastic variation for each AMRAP that you can complete within 3 sets

* For athletes who have no interest in competing in CrossFit:

* Sub chin over bar pull-ups for chest to bar pull-ups

* Sub burpee pull-ups for bar muscle-ups

After Party

## Front Squats

5 Sets:

1 Tempo Pausing Front Squat

1 Pausing Front Squat

2 Front Squats

Set 1: 55% 1RM Front Squat

Set 2: 60% 1RM Front Squat

Set 3: 65% 1RM Front Squat

Sets 4-5: 65-75% 1RM Front Squat

Warm-up

## HOME GYM

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

12 Double Dumbbell Thrusters

12 V-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

9 Double Dumbbell Thrusters

9 Alternating Dumbbell Plank Rows

Rest 5 Minutes

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

6 Double Dumbbell Thrusters

6 Devil’s Press

# GENERAL WARM-UP #

## 30 Seconds Each

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

Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

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

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

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

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridges (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridges (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

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

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY #

## Wall Twist: 1:30 Each Side

[Video](https://youtu.be/UwQq3bBwH6o)

# PRACTICE ROUND #

4 x 10-Meter Shuttle Runs

4 Double Dumbbell Thrusters

4 V-ups