Five O’Clock Somewhere
April 27, 2021
Karen! Run!
April 29, 2021

CrossFit Rome – CrossFit

LET’S TABATA (4 Rounds for reps)

Tabata Push-Ups (Rx+ DB Deficit Push-Ups)

Rest 1 Minute

Tabata Abmat Sit-Ups

Rest 1 Minute

Tabata DB Z Presses 35’s/20’s

Rest 1 Minute

Tabata Calories Row or Bike

**Tabata score is total reps performed for each Tabata.

**Athletes can start at any station.
## DB Z-PRESS

* See [Demonstration Video](https://youtu.be/UvrzVj3UTNk)

* As you can see in the demonstration video, athletes must maintain a 90 degree angle at the hip, while pressing overhead!

## DEFICIT PUSH-UP (ON DB’S)

* See [Demonstration Video](https://youtu.be/2gR2sQYSl8A)

* Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor.

* Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Have athletes block themselves in with plate or go from the hands.

Extra Credit

## AFTER BASH

For Time:

400m Farmer Carry (same weight as workout)

200m Run

## FARMER’S CARRY (DB’s or KB’s)

* We will start to incorporate more little after burner’s into days that allow for them.

* The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.

* After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry and 200 Meter run together.

* Expect this to take between 3:30-4:30.

* Athletes will use two DB’s and can walk, jog, or run.

After Party

# ACCESSORY (BEYOND THE 60)

## 5 Rounds for Quality:

5 Heavy Weighted Strict Pull Ups

(Hold a dumbbell between your feet or legs and cross your ankles)

* 12 Single Dumbbell Tricep Extensions

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

Tabata Push-Ups

Rest 1 Minute

Tabata Sit-Ups

Rest 1 Minute

Tabata Shuttle Runs

## Home Gym

Tabata Push-Ups (Rx+ DB Deficit Push-Ups)

Rest 1 Minute

Tabata Abmat Sit-Ups

Rest 1 Minute

Tabata DB Z Presses

Rest 1 Minute

Tabata Row/Bike/Shuttle Runs