Counting Calories
January 27, 2021
Wonderworld Masters
January 29, 2021

CrossFit Rome – CrossFit

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Overhead Squat Complex

Every 2 Minutes x 6 Sets:

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

* A new set begins every 2 minutes [0-2-4-6-8-10]

* **Minute 0:** 9 Overhead Squats

* **Minute 2:** 9 Overhead Squats

* **Minute 4:** 7 Overhead Squats

* **Minute 6:** 7 Overhead Squats

* **Minute 8:** 5 Overhead Squats

* **Minute 10:** 5 Overhead Squats

* Each set is designed to be completed unbroken from the rack

* We recommend dropping the weight in front and cleaning it back up to the rack instead of bringing it down to the shoulders behind the neck

* Athletes are ideally climbing in weight a little bit with each set

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: (75/55) (Rx+ 115/85)
## DESCRIPTION

* We’ll start the day by building in weight across 6 sets of overhead squats

* A new set begins every 2 minutes [0-2-4-6-8-10]

* Athletes can go as heavy or as light as they want:

* **Lighter:** Primer for the Conditioning Piece or Technique Focus

* **Heavier:** Strength Piece (Getting Above Workout Weight)

* We’ll follow up the overhead squats with a barbell conditioning repeat last completed on 9.23.19

* We can expect to complete about 5 rounds over the 10 minutes of work (1 Round Every 2 Minutes)

## BARBELL

* We’ll choose our weight in “Bartender” based off the last two movements

* This should be a moderate load that allows you to complete:

* The overhead squats in 1 set

* The hang power snatches in 1-2 sets

* If you’re on the fence, go lighter to stay moving

After Party

## Gymnastics Stamina

For Time:

100 Double Unders

25 Kipping Handstand Push-ups

80 Double Unders

20 Kipping Handstand Push-ups

60 Double Unders

15 Kipping Handstand Push-ups

40 Double Unders

10 Kipping Handstand Push-ups

20 Double Unders

5 Kipping Handstand Push-ups

Warm-up

## HOME GYM

10 Rounds For Time:

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbell Push Jerks

# GENERAL WARM-UP #

## 3 Rounds

30 Seconds PVC Straight Legs Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)

30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

30 Seconds PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)

30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Swings

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Push Presses

# MOBILITY #

1:00 Childs Pose

1:00 Pigeon Pose (each side)

1:00 Ankle Stretch (each side)

# PRACTICE ROUND #

6 Double Dumbbell Deadlifts

4 Double Dumbbell Hang Power Cleans

2 Double Dumbell Push Jerks