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CrossFit Rome – CrossFit

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Single Tasking…Kinda (AMRAP – Rounds and Reps)

AMRAP 12:

8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-Overs 35/20 (Rx+ 50/35) (24″/20″)

12 Single-Arm Dumbbell Clean & Jerk 35/20 (Rx+ 50/35)
## DESCRIPTION

* A “grunt work” workout. Faster rounds than yesterday, but with simpler movements.

* Rounds will average ~2:00

* We are looking for our athletes to aim for 5-7 rounds

* Three relatively simple movements, but challenging when combined.

* The Lateral Burpee Over DB and DB Box Step-Over are quite similar in terms of hip function. This constant flexion of the hip will create havoc on the spine. This is a hot spot to watch for.

## LATERAL BURPEE OVER THE DUMBBELL

* Two-feet leave the ground at the same time.

## DUMBBELL BOX STEP-OVER

* Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)

* Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.

## SINGLE-ARM CLEAN & JERK

* One dumbbell – ground to shoulder to overhead

* Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.

* Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered from the shoulder to the ground.

After Party

## 10:00 for Gymnastics Pressing Stamina (Body Pump)

3-5 Rounds Not For Time:

5 Strict Handstand Push-ups (or Strict Dumbbell Press)

5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)*

5 Push-ups (or Push-Ups w/ knees on the floor)

(*Ring Dips can also be performed as a Bench or Box Dip)

# ACCESSORY – Recovery Run (outside of class time)

Run 30:00

Warm-up

## HOME GYM

12:00 AMRAP:

8 Burpee Over an Object

10 Step-Ups (w/ household item) or Reverse Lunges

12 Single Arm DB Clean & Jerk

(if the DB is light, do a muscle clean and strict press)