| Heavy Metal CrossFit Competitor’s Blog: Wednesday 1/9/2019 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. |
| Wave 3 of 4 (Level 3, Week 1 of 3): Base Volume/Prep & Accum 2: ‘Daily 321 Specific’ |
| *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before snatches can help) |
| *Goal each week/wave: match or beat last week/past numbers |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only) |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| Select either: 1) Weightlifting Performance/Technique Option or 2) CrossFit Hyrbid Option based on current competitive needs |
| Weightlifting Performance/Technique Option: Snatch |
| *Note: may drop pulls for Wave 2/Back-off options if needed (If lift % efficency is good, do pulls. If lifts not up to par with strength, do wave 2 lifts. Or, do both). |
| *Note: may do wave 2/back-offs immediately after respective lift, or after all wave 1/main lifts are done. Example: Snatch, C&J, Snatch Wave 2 or C&J, Snatch, C&J Wave 2, etc.) |
| Snatch: |
| x3, x2, x1…(Up to ~95%+ of Monday’s lifts) (~30-45 min) |
| Optional/Recommended-Snatch Wave 2/Back-offs: A: Snatch x2s, OR: B: Hang Snatch, OR: C: Snatch + Overhead Squat, OR: D: Snatch from Blocks @ Knee |
| Option A: 2s x 3-5 sets @ 90%+ of top x2 from today (90s-2 min rests), Option B: Hang Snatch to top 3,2,1 or 3×3 @ ~75-80%+ (Note: Optional-start w/Tall Snatch and as gets heavy turn into Hangs), Option C: To top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+, Option D: If do this, do after Cleans-To top 5,4,3,2,1, OR: 5,3,1, OR: 3,2,1, OR: 3×3 @ ~70-80%+ (For all may start over with weight ramp up or at ~70-75% of top Snatch from today) |
| Snatch Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Weightlifting Performance/Technique Option: C&J |
| Clean & Jerk: |
| (Opt. Jerk last rep) x3, x2, x1…(Up to ~95% of Monday’s lifts) (~30 min) |
| Optional/Recommended-Clean Wave 2/Back-offs: A: Clean x2s, OR: B: Hang Cleans(+ Optional Jerk on last rep), OR: C:1 Clean + 2 Jerks, OR: D: 1 Hang Clean + 1 Clean, OR: E: 1 Power + 1 Full, OR: F: 1 Pull + 1 Full |
| Option A: 2s x 3-5 sets @ 90%+ of top x2 from today (+ Optional Jerk on last rep) (90s-2 min rests), Option B: Hang Clean to top 3,2,1 or 3×3 @ ~75-80%+ (Note: Optional-start w/Tall Clean and as gets heavy turn into Hangs) (+ Optional Jerk on last rep), Options C, D, E, F: To top x2+2, x1+1 or 2+2 x3 sets @ ~75-80%+) (May start over with weight ramp up or at ~70-75% of top C&J from today) |
| Clean Pulls (and/or wave 2/back-off options): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Snatch |
| Hangs (full) or Tng Full: 321, 3s x 3-5 sets @ 90%+ of top x3 from today |
| Crossfit Hyrbid Option: Clean & Jerk |
| Hangs (full) or Tng Full: 321, 3s x 3-5 sets @ 90%+ of top x3 from today |
| Crossfit Hyrbid Option: Snatch Pulls (TnG OR Hang Pulls) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Crossfit Hyrbid Option: Clean Pulls (TnG OR Hang Pulls) (*May do pulls after each respective lift, after all lifts are done, or scratch if volume got to high): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Pause Front Squat (*may do after back squats): |
| To top x3,x2,x1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min) |
| (OR: 4s x3 sets at 90-95% of Monday or Saturday RM (if Monday no good may go for new RM, then -5%, -10%), then, optional-either: Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) (If go with this option may also do after Back Squats) (May also move Pause Front Squat to Monday after Back Squats) |
| Back Squats: (*note: 4s & 8s) |
| 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either 8s (unless doing volume work for both back & front squats): drop 10% x8, then drop 20%x8-no belt, Pauses (5 & 5 tempo): drop 10% x4, then drop 20%x4-no belt, or Speed Reps: drop 10-50%x4, then drop 10-50%x4-no belt (~20+min)(optional/recommended-on initial ramp up sets: pause on rep 1 up to about 80-90% of top work sets) |
| Snatch Deadlifts(or, 3 Part Pause Sn Deadlifts-pause on way up and down): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) |
| RDLs (or Sn RDL if did RDL on Monday): |
| x4rm x1-3 sets (To top x4rm, OR: x4rm then 2 more sets for AMAP, OR: x4RM, -5-10%x4, -10-20%x4) (*note: may switch 4s for 8s) |
| Optional/recommended (&/or Wednesday or Thursday after lifts/Jerks): Single Leg (Quad Dominant) of choice-Lunges, Split Squats, Step-ups, etc. (BB/DB, etc.) *AND: May superset w/hip dominant Single Leg Of Choice: 1 Leg RDL, 1 Leg Good Morning, etc. (BB/DB/1DB, etc.) |
| x8rm x1-3 sets (To top x8rm, OR: x8rm then 2 more sets for AMAP, OR: x8RM, -5-10%x8, -10-20%x8) (*note: may switch 8s for 4s) |
| Low Back-Reverse Hypers &/or Hypers (Note: May do these at beginning of workout-ESPECIALLY if you tend to skip them): |
| x10-15 x3 sets (~10 min)(optional-weighted: BB/DB/Plate. And/or may pause at the top for 3s or hold last rep for 10s) |
| WOD, Conditioning, & Skill Options: |
| Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired) |
| Pick, either: 1) Skill/Goat Quota & Practice or 2) Skill/Quota Conditioning (May do more as desired) |
| Optional (based on current conditioning & needs): General Conditioning |
| WOD: |
| (*May adjust/scale/switch exercises as needed) |
| CrossFit Games Prep 2016 |
| WOD 1: |
| “Distract-A-Snatch” |
| *Will perform distraction exercise and snatch rep every minute. Must change weight within 60s time frame. |
| *Score is total weight lifted across all rounds. After ANY miss MUST drop back 20lbs and work back up as possible. MAY have 1 muligan miss rep. |
| *May change jump weight and work heavier than listed as needed/possible. |
| *May change distraction exercise to meet personal needs or other distractor of choice: 3 MU, 5CTB/T2B, 1 Rope Climb, Pistols, etc. |
| 21 min+ EMOM: |
| Min 1-7: 1 Snatch: 95/135, 115/165, 135/185, 145/205, 155/225, 165/225, 175/245 (or heavyiest weight possible each round) |
| Min 1-7: 20 DU (Or: 2-3 MU, 1 Rope Climb, 3-5 HSPU, 8-10 Pistols, etc) |
| Min 8-14: 1 Snatch: 95/135, 115/165, 135/185, 145/205, 155/225, 165/225, 175/245 (or heavyiest weight possible each round) |
| Min 8-14: 5 Burpee Over Bar or (other distractor of choice) (Or: 2-3 MU, 1 Rope Climb, 3-5 HSPU, 8-10 Pistols, etc) |
| Min 15-21: 1 Snatch: 95/135, 115/165, 135/185, 145/205, 155/225, 165/225, 175/245 (or heavyiest weight possible each round) |
| Min 8-14: 5 Assault Bike Calories (or other distractor of choice) (Or: 2-3 MU, 1 Rope Climb, 3-5 HSPU, 8-10 Pistols, etc) |
| Min 21+: May single out to a top Snatch if it is there or exceeds the given numbers (w/60s rests and NO distraction exercise) |
| WOD 2: |
| (FBT w/15 mi cap) |
| 10 Overhead squats (155 / 105 lbs) |
| 10 Box jump overs (24” / 20” box) |
| 10 Fat bar thrusters, (135 / 95 lbs) |
| 10 Power cleans (205 / 125 lbs) |
| 10 Toes to bar |
| 10 Burpee muscle-ups |
| 10 Toes to bar |
| 10 Power cleans (205 / 125 lbs) |
| 10 Fat bar thrusters, (135 / 95 lbs) |
| 10 Box jump overs (24” / 20” box) |
| 10 Overhead squats (155 / 105 lbs) |
| WOD 3: |
| “Satan’s Suicide Sprints” |
| 30 Cal Assault Bike |
| 300ft Sled Push (100/150) (or Sled drag) |
| (Rest 3 min) |
| 20 Cal Assault Bike |
| 200ft Sled Push (or Sled drag) |
| (Rest 2 min) |
| 10 Cal Assault Bike |
| 100ft Sled Push (or Sled drag) |
| Barbell Speed/Conditioning: Every 30 sec: perform dictated number of TNG/unbroken reps (*Goal is TNG but not mandatory) |
| Every 30s for 7 rounds each (7 sets/21 reps): *if ‘losing/dying’: drop 1 rep per round or decrease weight (if ‘winning’ may add 1 rep) |
| **OPTIONAL**: Add 2 Burpee over bar every round (may add 1 if winning or take 1 off if losing/dying) (Recommend adding this in week 2 or 3) |
| 1) 3 Pw Cl (or H. Pw. Cl.) @50% of 1rm (or 95/135) OR: Pw Sn (or H. Pw Sn. or Split Snatch): @50% of 1rm (or 95/135) (@ 0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00) |
| 2) 3 Thruster (or Cluster) @50% of 1rm (or Pw Cl 1 rm) (or 95/135) OR: OH Squat @50% of 1rm (or 95/135) (@3:30, 4:00, 4:30, 5:00, 5:30, 6:00, 6:30) |
| 3) 3 DL @50% of 1rm (or 135/185) OR: STOH @50% of 1rm (or 95/135) (@7:00, 7:30, 8:00, 8:30, 9:00, 9:30, 10:00) |
| Skill, Quota, & Conditioning Work: |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| a) Skill/Goat Quota & Practice: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, HS Walk, etc |
| b) Core Quota & Practice: (~5-10 min) |
| GHD Sit-ups: fast reps x25+ then strict x15-25+ with 3 sec pause at top and 8 sec negative (or, GHD Sit-ups x50-100) |
| GHD Back Ext: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| and/or: Hollow Rock & Arch: 60s (each), 45s (each), 30s (each) non-stop |
| Optional: ‘Out of Season’ Quota Conditioning |
| (*May use this for your quota work if skills are sharp. If need more quota work/skill practice after, go for it) |
| (*Also for WOD if aiming to optimize daily recovery from typical WODs) |
| (*May adjust/scale/switch exercises as needed) |
| Tabata- |
| 4 min- |
| Rounds-1,3,5,7: Pistol (or BW Squats or BB/65/95 Thruster or BB/65/95 OH Squats-your call on BB weights-may just use bar) |
| Rounds-2,4,6,8-1 Arm Snatch (or Swings) |
| 4 min- |
| Rounds-1,3,5,7: T2B (or GHD Situps) |
| Rounds-2,4,6,8-Burpees (or DU) |
| 4 min- |
| Rounds-1,3,5,7: Box Jumps |
| Rounds-2,4,6,8-Deadlifts (95+/135+) (or Wall Balls) |
| General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery): |
| 24 Min Sprint/Run Intervals- |
| 4 min-(2 rounds): Sprint 1 min, 1 min rest/walk |
| 8 min-(2 rounds): Sprint 2 min, 2 min rest/walk |
| 12 min-(2 rounds): Sprint 3 min, 3 min rest/walk |
| Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY) |
| *Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD. |
| **High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc. |
