Quittin’ Time
February 1, 2021
That Escalated Quickly Masters
February 3, 2021

CrossFit Rome – CrossFit

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That Escalated Quickly (Time)

For Time:

3 Rounds:

15 Front Squats 75/45 (Rx+ 95/65)

25 Double Unders

1,000/800 Meter Row *or* 50/35 Calorie Assault Bike

3 Rounds:

12 Thrusters 75/45 (Rx+ 95/65)

25 Double Unders

1,000/800 Meter Row *or* 50/35 Calorie Assault Bike

3 Rounds:

9 Hang Squat Clean Thrusters 75/45 (Rx+ 95/65)

25 Double Unders
## DESCRIPTION

* 3 sets of 3 rounds of barbell movements and jump rope are separated by mid-range efforts on the rower

* The workout flows like this:

15 Front Squats

25 Double Unders

15 Front Squats

25 Double Unders

15 Front Squats

25 Double Unders

1,000/800 Meter Row

12 Thrusters

25 Double Unders



* Expect this workout to take between 18-25 minutes to complete

## BARBELL MOVEMENTS

* We’ll use one barbell weight for all three movements

* As the range of motion increases, the reps will drop

* Choose a lighter load that allows you to complete each round within 2 sets

* [Click Here](https://youtu.be/mUmdXj1Q_g4) for a demo of the hang squat clean thruster

## DOUBLE UNDERS

* Choose a rep number or variation that takes 30 seconds or less to complete

After Party

## Static Position Holds

Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (95/65)

B) 2:00 Barbell Overhead (75/55)

C) 2:00 Bottom of Overhead Squat (45/35)

Warm-up

## HOME GYM

3 Rounds:

15 Double Dumbbell Front Squats

30 Double Unders

Directly Into…

3 Rounds:

15 Double Dumbbell Thrusters

30 Double Unders

Directly Into…

3 Rounds:

15 Double Dumbbell Hang Squat Clean Thrusters

30 Double Unders

# GENERAL WARM-UP #

## 1 Minute Each

Easy Run

Easy Single Unders

## 30 Seconds Each

Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)

Arm Circles (15 Forward + 15 Back)

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

Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

Air Squats

Double Taps [Video](https://youtu.be/rvb3aw-019Q)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB High Pulls

10 DB Hang Power Cleans

10 Front Squats

10 DB Presses

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY #

## Barbell Ankle Stretch: 60 Seconds

[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)

## Front Rack Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Forearms Stretch: 30 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

2 DB Front Squats

2 DB Thrusters

2 DB Hang Squat Clean Thrusters

10 Double Unders