Swolly Swolly
April 17, 2021
Crew Neck
April 19, 2021

CrossFit Rome – CrossFit

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Deviled Leggs (Time)

5 Rounds For Time:

25′ Single Dumbbell Front Rack Walking Lunge 35/20 (Rx+ 50/35)

25 Wallballs (20/14)

25′ Single Dumbbell Front Rack Walking Lunge 35/20 (Rx+ 50/35)

10 Single Arm Devil Presses 35/20 (Rx+ 50/35)
## DESCRIPTION

* 18-22 minute workout.

* Rounds will average between 3:00-4:00.

* Scoring – total time to complete the workout.



## SINGLE DB FRONT RACK WALKING LUNGE

* 25′ averages between 7-10 steps.

* The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 25′ is under :30.



## WALL BALLS

* 125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a “it’s only 25 rep” mentality.

* 25 Wall Ball Shots will take ~1:00 unbroken.

* As the rounds increase, the legs are going to feel “deviled”, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.

* Click here: [DEMO](https://youtu.be/zbaO6wExWSk)



## SINGLE ARM DEVIL PRESS

* A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.

* Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load. Just keep the :90 window in mind.

After Party

# ACCESSORY (BEYOND THE 60)

#### This is optional ‘extra’ work to be done outside of the affiliate 60:00 class

* Build to a Heavy set of 5 Back Squats

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**4 Rounds For Time:**

10 Step Back Reverse Lunges

20 Squat Jumps

10 Step Back Reverse Lunges

20 Burpees

## Home Gym

**5 Rounds:**

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

25 DB Goblet Squats (50/35)

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

10 Single Arm Devil Presses (50/35)