Sugar, We’re Goin Down
August 25, 2021
Fat Lip
August 27, 2021

CrossFit Rome – CrossFit

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“In the End” (Time)

For Time:

150 Wall Balls (20/14)

– Every 2 Minutes Perform 50 Single Unders (Rx+ 35 Double Unders)-

**Start the workout with Single/Double Unders
# TARGET SCORE

* Target Time: 8-10 minutes

* No Time Cap 🙂

# STIMULUS and GOALS

* I love throwing different versions of “Karen” out there to test athletes grit and this one is no exception. Stimulus is moderate-high intensity where athletes will find a steady rep count on wall balls to help finish in their planned target time.

* Goal is high reps on wall balls without over-resting during breaks. Athletes should move until 10 seconds before the start of the next 2 minutes to avoid lost time and get a little rest.

Skill Work

Every minute (10 minutes)

Even minute: 5-8 Kips on the Rings + Kick

Odd minute: 3-5 Transitions + Dip (Low Rings)

* Adjust on skill level for athletes. Even if athletes can do Muscle-ups, they still should perform the progressions. * Use the Videos as references for set up and flow

**Skills and Drills Muscle Up Swing**

https://www.youtube.com/watch?v=6_2y1wcseYw

**Skills and Drills Muscle Up**

https://www.youtube.com/watch?v=53eYl9vxkU0

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

-into-

3 rounds

30 second Single Unders

5 Wall Balls (start light and add weight) – Focus on breathing and rolling out the arms

10 Alternating V-Ups

**2. Workout Prep**

15 Double Unders

8 Wall Balls

15 Double Unders