Crew Neck
April 19, 2021
Better than yesterday
April 21, 2021

CrossFit Rome – CrossFit

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Emergency Brake (Time)

For Time:

30/24 Calorie Bike *or* 40/30 Row

30 Power Cleans 75/55 (Rx+ 115/85)

30/24 Calorie Bike *or* 40/30 Row

30 Front Squats 75/55 (Rx+ 115/85)

30/24 Calorie Bike *or* 40/30 Row

30 Squat Cleans 75/55 (Rx+ 115/85)

* Work in 2 Minutes On + 1 Minute Off

* Athletes Pick Up Where They Left Off in the Chipper

* Score is Completion Time, Including Rest Time

* 8 Round Cap
## DESCRIPTION

* Ooooo this one definitely has a gut-check feel to it!

* We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).

* The goal is to finish each element in 2:00 or under (i.e., 30/24 cals Assault Bike = under 2:00 / 30 Power Cleans = under 2:00).

* If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.

* 30 reps of a moderately light barbell is challenging. Choose the load wisely.

## ASSAULT BIKE

* This will hurt a little! 30/24 in under 2:00 is not easy, especially for smaller athletes.

* Scale the number of calories to ensure your athletes are close to 2:00 and not completely exhausted. One minute of rest is not that long.

## POWER CLEAN

* Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.

* Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.

## FRONT SQUAT

* We are looking at 1 to 3 sets for the Front Squat.

* The loading should make you want to rest around rep 15, but you may hang on for a few more reps.

* We suggest athletes can perform at least 10 strong repetitions of the chosen load.

## SQUAT CLEANS

* We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.

* If cycling the barbell requires more recovery in between sets, opt for singles and chip away.

After Party

# ACCESSORY (BEYOND THE 60)

(To be completed outside of the 60:00 class)

**6 Sets: **

* 2 Tempo Front Squats – :5 Seconds Down – No Pause – Up

(The Goal: Try to pull the torso taller and taller during descent)

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**For Time**

60 Line Hops

60 Pushups

60 Line Hops

60 Jumping Lunges

60 Line Hops

60 Air Squats



## Home Gym

**For Time**

60 Line Hops (60DU/90SU)

50 Double DB Power Cleans

60 Line Hops(60DU/90SU)

50 Double DB Front Squats

60 Line Hops(60DU/90SU)

50 Hang Squat Cleans