Heavy Metal CrossFit Competitor’s Blog: Wednesday 12/21/2016

by | Dec 21, 2016 | Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Wednesday 12/21/2016
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)
(x4 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 4rm x12-f)
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)
x4 RM (or AMRAP,-1-2 reps is ok)
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)
*Recommended warm-up sets in parenthesis may be adjusted as needed
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
(x4 @ ~75% (of 4RM))
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
x4 RM (or AMRAP,-1-2 reps is ok)
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)
*Recommended warm-up sets in parenthesis may be adjusted 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
(x4 @ ~50% (of 4RM))
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.
Optional: Negatives/Lockouts?
C2) Srict-Chest to Bar Pullups (bands fine) (w/fingerless/fingertip/false grip): 4s x3-5 work sets (w/optional high rep strict work back offs) (tempo: 3s pause at chest & 4 sec neg.)
(Rest: Warm-up Sets: 30-60s & Work Sets:~60s-90s)
Optional: Negatives?
Quota/Skill Work (***or quota after WOD/s):
*If problem is skill/technique/strength/power/speed do less reps per set
**If problem is endurance or speed endurance do more reps per set and less sets
***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on.
****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum)
*****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest
Kip Quota (***or quota after WOD/s):
Pulling Kips-(may alter order as needed)
1) CTB Pullups (Butterfly?) ~25-50+
2) Kipping Pullups (Butterfly?) ~25-50+
3) T2B (kipping) ~25-50+
(or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30)
Pushing Kips & Push Quota-(may alter order as needed)
1) HSPU (kip) ~20+
2) Ring Dips (kip) ~30+
3) HR Pushups (HR/TnG) ~30+
Hand Stand Walk/Handstand: Quota/Capacity
1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2)
2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc)
OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday
Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s)
Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless)
(for ‘push work’ may save for after HS work If needed).
Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority)
(note: could divide up strict on Tuesday and Kip on Thursday)
A1) HSPU: ~10-20+
A2) Pullups: ~10-20+
B1) Ring Rows: ~20+
B2) Ring Dips: ~20+
(HR Pushups if not performed above ~30+)
(or simply: 1-3 sets AMRAP each)
Endurance bonus (optional):
Rings-Big Kips x5-10+ x2-3 sets, Swings x10-15+ x2-3 sets
~7:30-8:00pm+: WODs/Conditioning
HSPU x15 into HR PU x15 (or Dips)
Rest: ~3-5+min
Pullups Motherfucker!’
Complete required reps FBT w/timed rests: when stop reps/rest, 10s rest (but, may extend as needed), then must continue until complete) (ex: 25 reps, rest 10s, 15 reps, rest 10s, 8 reps…until reach 100 total)
General Conditioning: Rowing
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