Deviled Leggs
April 18, 2021
Emergency Brake
April 20, 2021

CrossFit Rome – CrossFit

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Crew Neck (Time)

For Time

27-21-15-9:

Pull-Ups (C2B Pull-ups)

Push Jerks 95/65 (Rx+ 135/95)

Run 400m
## DESCRIPTION

* This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.

* Another longer time domain – 16-22 minutes.

* Scoring – total time to complete the workout.

## CHEST-TO-BAR PULL UPS

* 72 reps total.

* Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.

* If your athletes do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.

## PUSH JERKS

* 72 reps total.

* Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.

* Remind your athletes that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run. * Lots of upper body action.

## RUN

* Aim to complete the run in under 2:00.

* Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)

After Party

# ACCESSORY (BEYOND THE 60)

### Part A – Holds

* 3 Sets for Quality:

:20-30s Ring Support

:20-30s Deadhang Hold

:20-30s Hip Extension Hold



### Part B – Upper Body Strength

* Build to a moderate:

5 Kneeling Single DB Strict Presses

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**For Time:**

**27-21-15-19**

2-Count Flutter Kicks

HSPU/Pike Push up

400m Run

## Home Gym

**For Time:**

**27-21-15-9**

Double DB Bent Over Row

Double DB Push Jerk

400 meter Run