PT Push Pop
October 13, 2020
Deadline
October 14, 2020

CrossFit Rome – CrossFit

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Again and Again (Time)

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

20 Double Dumbbell Squats (50’s/35’s)
## DESCRIPTION

* This cardio-heavy interval workout has us beginning a new round every 10 minutes

* You’ll complete the listed work for time and rest with whatever time remains in the window

* New rounds begin on the (0:00-10:00-20:00)

* Record your times for each of the 3 rounds

* Your final score will be the slowest of the 3 rounds

* To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete

* This averages out to 2 minutes or less for each station

* Adjust the weights, reps, or distances as needed to meet this recommendation

After Party

## Body Armor

3 Giant Sets:

9 Single Legged Dumbbell Romanian Deadlifts (Each Side) [Video](https://youtu.be/sSIw7kxBs8w)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs [Video](https://youtu.be/eXF4-P1HOsk)

Rest 2 Minutes Between Sets

Warm-up

## HOME GYM

On the 10:00 x 3 Rounds:

400 Meter Run

30 Double Dumbbell Squats (50’s/35’s)

200 Meter Double Dumbbell Farmers Carry (50’s/35’s)

# GENERAL WARM-UP #

## 1 Round

1 Minute Run

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

30 Seconds Farmers Carry Right Arm

1 Minute Run

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

30 Seconds Farmers Carry Left Arm

1 Minute Run

30 Seconds Air Squats

30 Seconds Farmers Carry Double Dumbbell

# MOBILITY #

## Dumbbell Ankle Stretch: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Dumbbell Goblet Squat Hold: 1 Minute

[Video](https://youtu.be/uMN51fe8lag)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

100 Meter Run

3 Double Dumbbell Squats

50 Meters Farmers Carry