February 26, 2021
Single All the Way
March 1, 2021

CrossFit Rome – CrossFit

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Airborne (Time)


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

* 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


* Choose a rep number or variation that takes 1 minute or less to complete

## ROW

* Stagger by 2 minutes if short on rowers


* 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:


Strict Deficit Handstand Push-ups (Athletes Choice)

Strict Chest to Bar Pull-ups



6 Rounds For Time:

65 Single Unders (Rx+ 45 Double Unders)

30 Air Squats

15 x 10-Meter Shuttle Runs


## 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


## Calf Stretch on Post: 1 Minute Each Side


## Barbell Ankle Stretch: 1 Minute


## Forearms Stretch: 1 Minute



10 Singles Unders / Double Unders

10 Air Squats

5 x 10-Meter Shuttle Runs