Purdy Thirty
January 29, 2021
Devil In Disguise Masters
February 1, 2021

CrossFit Rome – CrossFit

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Back Squat

Every 2 Minutes x 6 Sets:

3-3-3-2-2-1

* A new set will begin every 2 minutes:

* **Minute 0:** 3 Reps

* **Minute 2:** 3 Reps

* **Minute 4:** 3 Reps

* **Minute 6:** 2 Reps

* **Minute 8:** 2 Reps

* **Minute 10:** 1 Rep

* Athletes are encouraged to build in weight with each set

* We’ll work up to a “heavy single” for the day

* We recommend that athletes do not use a spotter

* If they needs to bail out of a back squat, they should jump forward and let the bar drop to the floor behind them

Devil In Disguise (AMRAP – Rounds and Reps)

AMRAP 14:

10 Single Arm Dumbbell Snatches 35/20 (Rx+ 50/35)

10 Single Dumbbell Box Step-ups 35/20 (Rx+ 50/35) (24″/20″)

10 Toes to Bar
## DESCRIPTION

* We’ll start this two part training day with 6 sets of back squats

* The goal here is to build in weight with each set, working to a heavy single

* Set begin every 2 minutes [0-2-4-6-8-10]

* Following the squats, we’ll complete a steady 14-minute grind

* Athletes can expect to complete around 6-8 rounds

## SINGLE ARM DUMBBELL SNATCHES

* Switch arms every rep for a total of 5 each side

* Choose a weight that allows you to complete this station in under 1 minute

## SINGLE DUMBBELL BOX STEP-UPS

* Switch legs every rep for a total of 5 each side

* Choose a weight and height that allows for unbroken sets of 10

## TOES TO BAR

* Choose a number or variation that you can complete in 1-2 sets

After Party

## Stamina Squats

On the Minute x 8 (4 Rounds):

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats



**Barbell Loading For Both Lifts:** 53-55% 1RM Front Squat

Warm-up

## HOME GYM

AMRAP 14:

10 Single Arm Dumbbell Snatches

20 Single Dumbbell Step Back Lunges

30 Sit-ups

# GENERAL WARM-UP #

## 30 Seconds Each

Reverse Lunges

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

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

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

Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

Slow Air Squats

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

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Swings

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# PRACTICE ROUND #

## 1 Round

6 Single Arm Dumbbell Snatches

6 Single Dumbbell Step Back Lunges

10 Sit-ups