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CrossFit Rome – CrossFit

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Mount Rushmore (Time)

For Time:

30/24 Calorie Assault Bike *or* 40/30 Calorie Row



Wall Balls (20/14)

Toes to Bar


30/24 Calorie Assault Bike *or* 40/30 Calorie Row

* Target time: 12-14 minutes

* Time cap: 16 minutes


* Stimulus for todays workout is another grinder. Athletes will complete the Assault bike (30/24 calories) and then go into a descending ladder (42-30-18) of Toes to Bar/Wall balls, Once completed finish with calorie Assault Bike. Pacing should be moderate and athletes need to focus on a steady breathing pattern throughout.

Back Squat

Back Squat for load: 6×1

– Build to a heavy single for the day in 6 working sets

* rest 60 seconds between sets *

**How to approach the lifts**

– Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

– Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

– Body will be pretty tired after all the lifting so be careful and don’t treat it as a max.


Bench Press

5 x 10

*Build in weight across sets – control on eccentric and concentric (no bouncing)


3 rounds

15 Barbell Curls

15 Lying Tricep Extension

[Barbell Curl](

[Lying Tricep Extension](


**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

30 sec Assault bike easy

25 sec Assault bike moderate

5 sec Assault bike Hard

5 dynamic squat stretch

5 wall balls (lightweight – focus on cycling arms and breathing)

5 alt. V-ups (each side)

**2. Workout Prep**

1 set at workout pace

15 sec. Assault Bike

5 Wall Balls (moderate weight)

2 Knee to elbows + 2 Toes to Bar

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 working sets (light)

2 Back Squat (2-1-0)

* Athletes should focus on positioning, controlling the descent, and exploding out of the hole.

– into strength –