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