Finish Line PT
October 27, 2020
Paul Bunyan Masters
October 28, 2020

CrossFit Rome – CrossFit

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Tempo Deadlift

3 Second Tempo Deadlifts
Every 2:00 for 10:00

*Athletes will perform 5 Tempo Deadlifts every 2:00.

*Athletes will take 3 Seconds to bring the barbell back to the floor each rep.

Paul Bunyan (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike or Row

15 Deadlifts 185/105 (Rx+ 225/155)
## DESCRIPTION

* This piece balances out high skilled gymnastics, simple cardio, and moderate weightlifting

* Your score today is the total number of rounds + reps completed

* We can expect to complete about 3-4 rounds over the 15 minutes

After Party

## Body Armor

3 Sets of 15: Weighted Glute Bridges

3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)

3 Sets of 9: Strict Toes to Bar

Rest 1:00-1:30 Between Each Set

Warm-up

## HOME GYM

50 Double Unders

25 Double Dumbbell Deadlifts (50’s/35’s)

40 Double Unders

20 Double Dumbbell Deadlifts (50’s/35’s)

30 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

20 Double Unders

10 Double Dumbbell Deadlifts (50’s/35’s)

10 Double Unders

5 Double Dumbbell Deadlifts (50’s/35’s)

# GENERAL WARM-UP #

## 30 Seconds Each

Easy Single Unders

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



Quick Single Unders

Front Plank (On Elbows)



High Single Unders

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

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Front Squats

10 DB Swings

10 DB Hang Power Cleans

10 DB Strict Presses

# MOBILITY #

## Pigeon Pose: 1 Minute Each

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

## Calf Stretch on Post: 45 Seconds Each

[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

## Kneeling Hamstring Stretch: 45 Seconds Each

[Video](https://youtu.be/MnuhCI6ca5k)

# PRACTICE ROUND #

## 1 Round

12 Double Unders

6 Double Dumbbell Deadlifts