Goodie Bag Masters
September 28, 2020
Diddly Squat
September 29, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Deadlift

Build to Heavy Set of 3

* Athletes will have 10 minutes to build to a relatively heavy set of 3

* With a shorter time window, the goal isn’t to max out your lift

* Look to build to something that is heavier than workout weight with excellent form

* Somewhere around 5-6 sets (every 1:40-2:00) will be ideal for this time frame

Belt Buckle (Time)

For Time:

1,000 Meter Row

30 Deadlifts (155/105) (Rx+ 225/155)

50 Burpees (Rx+ Lateral Barbell Burpees)

After Party

# AFTER PARTY

## Endurance Row

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

*Straight Through With No Rest*

Warm-up

## HOME GYM

3 Rounds For Time:

20 Dumbbell Deadlifts

20 Burpees

200 Meter Double Dumbbell Farmers Carry

# GENERAL WARM-UP

## Run Warmup

2 Minutes Easy

## 30 Seconds Each

Glute Bridges [Video](https://youtu.be/5Q32xkPbg2A)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

## Dumbbell Warmup

10 DB Deadlifts (5 each side)

10 DB Front Squats

10 DB Strict Press (5 each side)

50 Meter Farmers Carry

# PRACTICE ROUND

## 1 Round

*With Workout Weight:*

3 DB Deadlifts (each side)

5 Burpees

​100 Meter Farmers Carry