Airborne
Mindreader
February 26, 2021Single All the Way
March 1, 2021CrossFit Rome – CrossFit
Airborne (Time)
AMRAP 25:
6 Rounds For Time:
65 Single Unders (Rx+ 45 Double Unders)
30 Air Squats
15/12 Calorie Row *or* 12/9 Calorie Assault Bike
Time Remaining:
Build to Heavy 3-Rep Front Squat
## DESCRIPTION
* This two part workout has two scores
* The first score is the time it takes to complete the 6 round triplet workout
* With whatever time remains in the 25-minute window, you’ll have that time to build to a heavy triple front squat from a rack
* Your second score is the heaviest lift complete in an unbroken set of 3
* We expect the 6 rounder to take about 15-20 minutes to complete
* This gives you between 5-10 minutes to build in weight on the front squat
* Cap the first part at 20 minutes so you have at least 5 minutes on the barbell
## DOUBLE UNDERS
* Choose a rep number or variation that takes 1 minute or less to complete
## ROW
* Stagger by 2 minutes if short on rowers
## FRONT SQUAT
* You can start with a loaded barbell with a weight of your choice
* It does not have to be an empty bar
* Pre-stage weights so you don’t have to go get them during the workout
Front Squat
Enter Heavy Set of 3 Here
* It can be helpful to plan three weights for this portion
* **First Bar:** A Weight You’re Confident Hitting
* **Second Bar:** A Goal Weight That You’d Be Happy Finishing With
* **Third Bar:** A Reach Weight That Would Be Icing on the Cake
* Plan for three total lifts and use whatever time you have left accordingly
* The more time you have after the metcon, the more rest your afford yourself
After Party
## Not For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Deficit Handstand Push-ups (Athletes Choice)
Strict Chest to Bar Pull-ups
Warm-up
## HOME GYM
6 Rounds For Time:
65 Single Unders (Rx+ 45 Double Unders)
30 Air Squats
15 x 10-Meter Shuttle Runs
# GENERAL WARM-UP #
## Run Warmup
60 Seconds Easy
40 Seconds Modeate
20 Seconds Moderate-Fast
## 30 Seconds Each
Jumping Jacks
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
Single Unders
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
Double Taps [Video](https://youtu.be/rvb3aw-019Q)
Slow Air Squats
# MOBILITY #
## Calf Stretch on Post: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
## Barbell Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
## Forearms Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# PRACTICE ROUND #
10 Singles Unders / Double Unders
10 Air Squats
5 x 10-Meter Shuttle Runs
