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)

* 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


* 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


## 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



3 Rounds For Time:

800 Meter Run

20 Weighted Sit-ups

10 Double Dumbbell Front Squats


## 30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats [Video](

PVC Straight Leg Swings (15 Seconds Each) [Video](

Squat to Stands [Video](

PVC Lift Offs [Video](

Wall Squats [Video](

PVC Arch Hold [Video](

Air Squats

PVC Hollow Hold [Video](

## Dumbbell Warmup

10 DB Deadlifts

10 DB Hang Power Cleans (5 each side)

10 DB Front Squats

10 DB Strict Press (5 each side)


## Couch Stretch: 1 Minute Each Side


## Up Dog: 45 Seconds



## 1 Round

*With Workout Weight:*

100 Meter Run

5 Weighted Sit-Ups

3 Dumbbell Front Squats