Over and Out
April 4, 2021
Rugrats Gone Wild
April 6, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

This Little Gym Piggy (Time)


3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups 14/10 (Rx+ 20/14)

12 Clean and Jerks 95/65 (Rx+ 135/95)

* Another sweet spot for high intensity! 12-18 mins.

* Movement Functions: Run, sit-up, pull from the ground and press overhead.

* Seemingly different movements, but be careful, as all three movements require a lot of hip flexion and extension, while stabilizing the trunk. Ouch!

* Run = ~1:45-2:15 // Medball Sit-Ups = 1:00-2:00 // C&J = 1:00-2:00

* 1 Round = ~4:00-5:00 (if we are at 6:00 for the first round, we are missing the mark on the intention).

* Loading: Moderate – this tells us we could go unbroken for the 12 C&J, but will likely break into 2-4 sets.

* Overhead Medball Abmat Sit-Up: Don’t be fooled by these! They will tax your midline more than you think.

After Party

#### Lil’ Upper Body Pump Finisher – NOT For Time:


Empty Barbell Rows

Empty Barbell Curls


* Details: Strip the barbell used in the workout for the empty barbell. If athletes would like add a little load, they can. Just remind them it’s a pump session and the load shouldn’t require them to break the sets up



**3 Rounds For Time:**

400 Meter Run

30 Sit-Ups

30 Lunges (in-place)

30 Push-Ups