Heavy Metal CrossFit Competitor’s Blog: Wednesday 6/15/2016

by | Jun 15, 2016 | Heavy Metal Crossfit Competitors Workouts

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Heavy Metal CrossFit Competitor’s Blog: Wednesday 6/15/2016
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 2 of 4: Intensification 1: ‘321 & Variety/Options’ (Level 3)
*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
Snatch:
x3, x2, x1…(Up to ~95%+ of Monday’s lifts) (~30-45 min)
Snatch Pulls:
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)
Clean Pulls:
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: 3s 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(unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-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)
Crossfit Hyrbid Option: Snatch
Hang (Full) OR TnG (Full) Snatch: Work to top x3,2,1, then (drop 90% of top x3) x3, (drop 0-5% more) x3, (drop 0-5% more) x3
Crossfit Hyrbid Option: Clean & Jerk
Hang (Full) OR TnG (Full) Clean (+opt. Jerk last rep): Work to top x3,2,1, then (drop 90% of top x3) x3, (drop 0-5% more) x3, (drop 0-5% more) x3
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)
Back Squats: (*note: 3s & pauses)
3s x3 sets at 90-95% of Monday RM (if Monday no good may go for new RM, then -5%, -10%), then, either (unless doing volume work for both back & front squats): Pauses (5 & 5 tempo): drop 10% x3, then drop 20%x3-no belt, or Speed Reps: drop 10-50%x3, then drop 10-50%x3-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):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
Bonus/optional/recommended-Halting Snatch Deadlift (w/3sec pause at knee)(*note: drop to at least 50% of Sn DL and build back up):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3)
RDLs (or Sn RDL if did RDL on Monday):
x3rm x1-3 sets (To top x3rm, OR: x3rm then 2 more sets for AMAP, OR: x3RM, -5-10%x3, -10-20%x3) (*note: may switch 3s for 6s)
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.)
x6rm x1-3 sets (To top x6rm, OR: x6rm then 2 more sets for AMAP, OR: x6RM, -5-10%x6, -10-20%x6) (*note: may switch 6s for 3s)
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:
Part A) Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired)
Part B) 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
Part A: Pick, either: 1) WOD or 2) Barbell Cycling/Conditioning (May do more as desired)
WOD:
(*May adjust/scale/switch exercises as needed)
“GTOH, Move Shit Down, Move Shit back, Medley”
10 GTOH (~115+/155+)
50ft Farmers, Sprint back 50ft
50ft Tire flip, Sprint back 50ft
50ft Sandbag Carry (or sled push), Sprint back 50ft
10 GTOH
50ft Farmers, Sprint back 50ft
50ft Tire flip, Sprint back 50ft
50ft Sandbag Carry (or sled push), Sprint back 50ft
10 GTOH
Need 100ft, but split in half for (2) 50ft sides.
At the startong line:
Barbell for GTOH, Farmers Handles, Tire, Sandbag.
1) Will perform GTOH at starting line then grab farmers handles to carry to other end (leave on other end, sprint back).
2) Flip tire down, leave on the other end, sprint back.
3) Carry sandbag down, leave on other end, sprint back.
4) Peform 10 more GTOH (bar will stay on same side the whole time)
5,6,7) Return all items back to the starting point in the same fashion.
8) Perform 10 final GTOH to complete the circuit.
Barbell Speed/Conditioning: 14 Min EMOM
(Option B: Drop exercise from part 1 or part 2 and make it a 10 min EMOM)
Part 1: 7 min EMOM
3 Pw Sn + 3 OH Squats (65/95, 95/135)
5 Burpees (or exercise of choice)
*Rules: after 3 min, if kicking butt: a 1 burpee every round as long as possible. If getting butt kicked: take off 1 Pw Sn & 1 OH Squat
Then, right into Part 2: 7 min EMOM
3 GTOH + 3 Thrusters (65/95, 95/135)
5 Burpees (or exercise of choice)
*Rules: after 3 min, if kicking butt: a 1 burpee every round as long as possible. If getting butt kicked: take off 1 GTOH & 1 Thruster or 1 burpee.
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 w/10-25lbs+ x25-50 (or, GHD Sit-ups x50-100)
GHD Back Ext w/10-25lbs+ x25-50 (or, GHD Back Ext x50-100)
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)
FBT:
25 BB Thruster
25 GHD Sit-ups or KB Swings
25 Burpees
25 DU or BJ
20 BB Thruster
20 GHD Sit-ups or KB Swings
20 Burpees
20 DU or BJ
15 BB Thruster
15 GHD Sit-ups or KB Swings
15 Burpees
15 DU or BJ
General Conditioning: Sprinting/Running/Assault Bike/Ski Erg, Etc (May jog or walk for recovery):
12-18 Min Sprint/Run Intervals-
6 min-(3 rounds): Sprint 1 min, REST 1 min
6 min-(3 rounds): Sprint 1 min, Recovery pace 1 min
Then, optional: 6 min steady state/pace run
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
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.
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x3 @ ~50% (of 3RM))
(x3 @ ~75% (of 3RM))
(x3 @ ~90% (of 3RM))
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x3 @ ~50% (of 3RM))
(x3 @ ~75% (of 3RM))
(x3 @ ~90% (of 3RM))
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
*Recommended warm-up sets in parenthesis may be adjusted as needed
(x3 @ ~50% (of 3RM))
(x3 @ ~75% (of 3RM))
(x3 @ ~90% (of 3RM))
x3 RM (or AMRAP,-1-2 reps is ok)
x3 RM (or AMRAP,-1-2 reps is ok)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 85% of 5rm x6-f) (scale as needed: options above)
(x3 RM (or AMRAP,-1-2 reps is ok))…or: 70% of 5rm x9-f) (scale as needed: options above)
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
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