Deadlift (5Rds) and 10 Min AMRAP (Run/Row, KBS, Dips/PU)

OH Squat and 4RFT
August 31, 2015
Press and MetCon
September 2, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 90 seconds, for 22.5 minutes (5 sets of each):

Station 1 – Deadlift x 6-8 reps

(build up, using the first 2-3 sets to get to a heavy working weight)

Station 2 – Turkish Get-Ups x 2 reps each arm

(pause for 1 full second in each position of the get-up and focus on good positioning and stability) OR 30 second Side plank on each side.

Station 3 – 20m Single Arm Overhead KB/DB Carry

Deadlift

Performance:

Every 90 seconds, for 22.5 minutes (5 sets of each):

Station 1 – Deadlift x 3 reps

(build in load with the goal of making the last two sets today’s heavy triple)

Station 2 – Muscle-Ups x Max Reps

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

* Partner Version

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

– Row 250 Meters or Run 200m

– 30 Kettlebell Swings (53/35)

– 15 Ring Dips (or 15 HR Push Ups, no knees touching)

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….

*Rx+ is Ring Dips, Rx is Push Ups

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

* Solo Version

Complete as many rounds and reps as possible in 10 minutes of:

– Row 250 Meters or Run 200m

– 30 Kettlebell Swings (53/35)

– 15 Ring Dips (or 15 HR Push Ups, no knees touching)

Mobility

1-2 Rounds

– Work your glutes and hamstrings with a Roller or LAX Ball for 2 Minutes each side

Rest 30-60 seconds

– Front Mash of shoulder with LAX Ball. 2 Minutes each side.

Rest 30-60 seconds