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CrossFit Rome – CrossFit

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Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build*

* A new round of this strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]

* Start around 60% of your 1RM Deadlift and build with each set

* These 3 reps should be performed unbroken

* Stand to full extension on top of the box for these higher box jumps

* The height is athletes choice

Juke Box (Time)

5 Rounds For Time:

15 Deadlifts 115/75 (Rx+ 155/105)

12 Box Jump Overs (24″/20″)

9 Front Squats 115/75 (Rx+ 155/105)
## DESCRIPTION

* This two part workout features a box and barbell in both portions:

* **Part 1:** High box and heavier weights

* **Part 2:** Lower box and a lighter weight

* A new round of our strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]

* Start around 60% of your 1RM Deadlift and build with each set

* These 3 reps should be performed unbroken

* Stand to full extension on top of the box for these higher box jumps

* The height is athletes choice

* We expect “Juke Box” to take around 12-18 minutes to complete

* Let’s cap this conditioning piece at 20 minutes

## FRONT SQUATS & DEADLIFTS

* We’ll choose our weight in the metcon based off the more difficult barbell movement: the front squat

* Choose a moderate load that allows you to complete the 9 reps within 2 sets

* The barbell will be taken from the floor for the front squats, not out of a rack

## BOX JUMP OVERS

* There is no need to stand to full extension on the jump overs

* We recommend a jump down or step down instead of the rebounding option

After Party

## Aerobic Skill Focus

Not For Time:

16 Minute Recovery Row



[On the 4:00, 8:00, 12:00 and 16:00]:

15-20 GHD Sit-ups

50′ Double Dumbbell Front Rack Walking Lunge

Warm-up

## HOME GYM

AMRAP 15:

40 Double Unders

20 Double Dumbbell Deadlifts

10 Double Dumbbell Front Squats

# GENERAL WARM-UP #

## 30 Seconds Each

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

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

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

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

Side Plank (Right) [Video](https://youtu.be/ZOK6XWqQeyI

Side Plank (Left) [Video](https://youtu.be/ZOK6XWqQeyI

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses

# PRACTICE ROUND #

10 Double Unders

4 Double Dumbbell Deadlifts

4 Double Dumbbell Front Squats