Belt Buckle
September 28, 2020
Diddly Squat Masters
September 30, 2020

CrossFit Rome – CrossFit

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Diddly Squat (Time)

3 Rounds For Time:

800 Meter Run

20 Toes to Bar

10 Front Squats (185/135)
## DESCRIPTION

* This 3 round workout is a nice balance of cardio, gymnastics, and weighlifting

* We expect this unbiased piece to take around 20-25 minutes to complete

* To stay on track with time lines, let’s cap this workout at 30 minutes

## FRONT SQUATS

* Looking to go a little heavier on the front squats today for a smaller number of reps

* Within the workout, this should be a weight you can complete within 2 “grindy” sets

* The barbell starts from the floor, so this should also be a weight that you can clean

* Squat cleans are allowed on the first rep of each set

After Party

# AFTER PARTY

## Body Armor

3 Giant Sets:

30 Seconds Kettlebell Front Rack Hold

30 Seconds Kettlebell Rack Squat Hold (At Parallel)

Max Effort L-Sit

Rest 2 Minutes Between Sets

Warm-up

## HOME GYM

3 Rounds For Time:

800 Meter Run

20 Weighted Sit-ups

10 Double Dumbbell Front Squats

# GENERAL WARM-UP

## 30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)

PVC Straight Leg Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)

Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)

PVC Lift Offs [Video](https://www.youtube.com/watch?v=oUT1V3H6pbU)

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

Air Squats

PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)

## Dumbbell Warmup

10 DB Deadlifts

10 DB Hang Power Cleans (5 each side)

10 DB Front Squats

10 DB Strict Press (5 each side)

# MOBILITY

## Couch Stretch: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Up Dog: 45 Seconds

[Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

# PRACTICE ROUND

## 1 Round

*With Workout Weight:*

100 Meter Run

5 Weighted Sit-Ups

3 Dumbbell Front Squats