Again and Again Masters
October 13, 2020
Helen
October 15, 2020

CrossFit Rome – CrossFit

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Deadline (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Calorie Assault Bike or Row

9 Deadlifts 205/125 (Rx+ 275/185)

12/9 Calorie Assault Bike or Row

18 Hand Release Push-Ups (Rx+ 9 Strict Handstand Push-ups)
## DESCRIPTION

* Today’s AMRAP workout includes lower reps of two challenging movements

* The bike placed between the heavy deads and strict upper body gymnastics will better allow us to thrive through those stations

* Your score today will be the total Round + Reps completed at the end of the 15 minutes

* Choose weight, reps, and variations that allow you to complete at least 4 rounds today

* This averages out to just under 1 minute per station

## DEADLIFTS

* Looking to move a heavier weight for a manageable number of reps here

* This should be a load you could cycle for 12+ reps unbroken when fresh

* Within the workout, the sweet spot is being able to cycle these in sets of 3

* Challenge yourself with a weight that also allows for excellent technique

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Hamstrings

* Lower Back

* Shoulders

* Upper Back

Warm-up

## HOME GYM

21-18-15-12-9-6-3:

Double Dumbbell Deadlifts (50’s/35’s)

Hand Release Push-ups

# GENERAL WARM-UP #

## 3 Rounds

### 30 Seconds Each

Run (Increase Intensity Each Round)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

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

## Dumbbell Warmup ##

10 DB Romanian Deadlifts

10 DB Swings

10 DB Squats

10 DB Strict Press (5 each side)

10 DB Deadlifts

# MOBILITY #

1:00 Pigeon Pose (each side)

1:00 Childs Pose

# PRACTICE ROUNDS [25:00-35:00]

## 1 Round

5 Double Dumbbell Deadlifts

5 Hand Release Push-ups