Top Shelf
Heavy Machinery
January 15, 2021Cho-To-Go Masters
January 18, 2021CrossFit Rome – CrossFit
Barbell Complex
On the 1:30 x 6 Sets:
1 Power Snatch
2 Overhead Squats
* Rounds begin every 1:30
* Athletes are encouraged to build in weight each round
* This is the best time to make change, as it is a lower intensity environment than the conditioning piece
Top Shelf (EMOM) (4 Rounds for reps)
EMOM 16:00
15 Wallballs 20/14 (Rx+ 30/20)
12 Power Snatches 65/45 (Rx+ 95/65)
15 Toes to Bar
12 Overhead Squats 65/45 (Rx+ 95/65)
## DESCRIPTION
* We’ll start the day with an on-the-clock barbell complex
* The goal here is to build in weight with each set
* This serves as a technique primer and a chance to touch some loads that are heavier than workout weight
* We’ll follow up this Barbell Complex with “Top Shelf”
## POWER SNATCH + OVERHEAD SQUATS
* Choose a lighter weight that allows for:
* 2-3 sets on the power snatches
* 1-2 sets on the overhead squats
## TOES TO BAR & WALLBALLS
* Choose weights/variations/rep numbers that allow you to complete your reps in 1 minute
After Party
## Stamina Squats
On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Barbell Load: 66-68% 1RM Front Squat (For Both Lifts)
Warm-up
## HOME GYM
AMRAP 15:
18 Alternating Dumbbell Snatches
15 Weighted Sit-ups
12 Single Dumbbell Thrusters (Each Side)
# GENERAL WARM-UP #
## 2 Rounds
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
30 Seconds PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
30 Seconds PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
30 Seconds PVC Straight Leg Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)
# Dumbbell Warm-Up #
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Swings
10 DB High Pulls
10 DB Presses
# PRACTICE ROUND #
6 Alternating Dumbbell Snatches
6 Weighted Sit-ups
6 Single Dumbbell Thrusters (Each Side)
