Quadratic Formula
April 25, 2021
Five O’Clock Somewhere
April 27, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

“Handle With Care” (AMRAP – Rounds and Reps)

On a 25:00 clock complete:

“15:00 AMRAP Handle With Care”

Then, at the 15:00 mark spend 8:00 building to a heavy complex.

The workout ends at 23:00.

0:00-15:00

AMRAP 15:

45 Single Unders (Rx+ 30 Double Unders)

15 Deadlifts 75/55 (Rx+ 115/85)

45 Single Unders (Rx+ 30 Double Unders)

15 Hang Power Cleans 75/55 (Rx+ 115/85)

45 Single Unders (Rx+ 30 Double Unders)

15 Push Jerks 75/55 (Rx+ 115/85)
## DESCRIPTION

PART 1

* We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.

* It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.

* Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.

* Log these workouts as two scores.

PART 2

## THE COMPLEX – (click) [DEMO](https://youtu.be/FzgXuiwFwlA(http://)

* Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

Barbell Complex

PART 2

* 3 Deadlifts

* 2 Hang Power Cleans

* 1 Push Jerk

**This complex is meant to be completed without releasing hands from the barbell

After Party

# ACCESSORY (BEYOND THE 60)

### Tabata Banded Curl

**Standing on a (light) band, hold it with both hands about hip width, your feet and hands should form a triangle**

**8 rounds (4 Minutes)**

* :20 CURLS!

* :10 “Rest” – Hold the Band at 90 degrees, forearms parallel to the floor

Warm-up

# WORKOUT VARIATIONS

### Equipment Free

**AMRAP 15:**

30 Line Hops

20 Glute Bridges

30 Line Hops

20 Broad Jumps

30 Line Hops

20 Front Plank to Push-up Plank [Video](https://www.youtube.com/watch?v=P7E2_-yUMOI)

### Home Gym

**AMRAP 15:**

30 Double Unders

15 Double Dumbbell Deadlifts (50s/35s)

30 Double Unders

15 Double Dumbbell Hang Power Cleans (50s/35s)

30 Double Unders

15 Double Dumbbell Push Jerks (50s/35s)