Cap and Gown
December 16, 2020
Hot & Bothered Masters
December 18, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Deadlift

Heavy 6-4-2

# DEADLIFT #

* Athletes will have about 15 minutes to build to heavy sets of 6-4-2

* The goal is to go “heavy” instead of “max”

* Heavy means the heaviest load we can move while maintaining good technique

* If we’d like to, we can use the following time frame to stay on track

* **Set of 6:** 7 Minutes to Establish

* **Set of 4:** 5 Minutes to Establish

* **Set of 2:** 3 Minutes to Establish

Hot & Bothered (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

20 Box Jumps (24″/20″)

10 Deadlifts 205/115 (Rx+ 245/165)
## DESCRIPTION

* The Deadlift is featured in both the strength and conditioning portions of today’s workout

* In part 1, we’ll build to heavy sets of 6-4-2

* To stay on track, we can adhere to the following time lines for each rep number:

* **Set of 6:** 7 Minutes to Establish

* **Set of 4:** 5 Minutes to Establish

* **Set of 2:** 3 Minutes to Establish

* The AMRAP that follows is meant to be a 15-minute grind

* We can expect to complete between 3-5 rounds in this higher interference triplet

## DEADLIFT

* Choose a moderate-heavy weight that takes less than 1:30 to complete

## SINGLE DUMBBELL HANG CLEAN AND JERK

* Alternate arms every 5 reps here

* Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)

## BOX JUMPS

* These are traditional box jumps

* Jump up to the box and stand to full extension on top

* We recommend stepping down or jumping down over the riskier rebounding option

After Party

# AFTER PARTY

## Handstand Walk

AMRAP 3:

Handstand Walk for Max Total Meters

Warm-up

## HOME GYM

AMRAP 15:

30 Single Dumbbell Hang Clean and Jerks

30 Lateral Hops Over Dumbbell

30 Double Dumbbell Deadlifts

# GENERAL WARM-UP #

## 30 Seconds Each

Dumbbell Step-ups

Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

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

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

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Lateral Hops over dumbbell

## 30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

*All Right, Then All Left*

# MOBILITY #

## Dumbbell Assisted Straddle Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)

## Drop Ankle Stretch: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=1fAKEmBqtAg)

# PRACTICE ROUND [35:00-40:00]

## 1 Round

*With Workout Weights:*

6 Single Dumbbell Hang Clean and Jerks (3 Each)

4 Lateral Hops over dumbbell

2 Double Dumbbell Deadlifts