| The Lab Gym’s Heavy Metal Crossfit: Friday 3/4/16 | |
| General & Specific Warm-up: [~10 minutes] | |
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) | |
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) | |
| CF-JTLC:Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s, | |
| Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+ | |
| General Barbell Warm-Up (pvc>barbell):Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |
| Quick Skill Foundation:DU/Jump Rope (3 min) | |
| *Ninjas: may opt. Out w/100+ DU or Laps for 3 min | |
| A2) Military Press: 10s *Newbie default: 3-5 reps (optional) | |
| 20 on and 10 off (6 rounds= 3 min) | |
| 1) Fast/shirt | |
| 2) Tall/high | |
| 3) DU test (single to double etc) | |
| 4) DU or SU | |
| 5) DU or SU | |
| 6) DU or SU | |
| Optional if time: Skill (10 min): Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)(Note: if can’t do 10 strict pullups use band and feet touching floor) (~10 min). NOTE:if you already have a good kip complete ‘quota practice’ reps of: 15-25 Chest to bar kips (butterfly or reg.), 15-25 Butterfly, 15-25 Regular Kips (or, practice regular kips for same number of total reps). | |
| General Barbell Warm-Up (pvc>barbell):RDL, Front Squat, BN Split Press R&L x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |
| Position Stretches for the Jerk (pvc>barbell):Front rack, OH Lockout, Split stance BN Press & hold x10 sec each x2-3 rounds =1 set. | |
| (x1-3 sets depending on quality/time) *use trust me method to establish split leg | |
| Foundational Strength/skill: (30 min) | |
| A) Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) | |
| a. Jerk progressions & warm-ups (round 1 w/pipe, round 2 w/bar)(8 min) | |
| i. Air jerk x5 | |
| ii. BN Jerk x3-5 | |
| iii. Jerk x3-5 | |
| b. Jerk ramp up/practice: 3s x 5-7 sets (newbies ~1-3 reps)(7 min) | |
| (Advanced option: Practice Power Jerks and Power Jerk x3s) | |
| B) Clean ABCs (modified)(8 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) | |
| a. 3pp, 2pp, 0p: | |
| i. Clean deadlift | |
| ii. Clean pull | |
| iii. Clean high pull | |
| iv. Power clean | |
| v. Power clean + Front Squat | |
| vi. Clean | |
| C) C&J Practice: | |
| a. 0p Pw C+J x3 | |
| b. 0p Pw Cl + Fs + J x3 | |
| c. 0p C & J x3 | |
| D) Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-3 C&J every 60s. | |
| (Advanced option: Clean + Pw Jerks) | |
| WOD: | |
| 10 min AMRAP | |
| 3 Cleans (65/95, 95/135) | |
| 3 STOH | |
| 3 DL | |
| 10 Ring Rows | |
| 2 Laps | |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity | |
| *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 | |
| Stretch/mobility [~5-10 min] | |
| *General protocol (10-ish sec each): | |
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. | |
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., | |
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. | |
| **Specialty: any front squat/jerk/clean specific limitations (bands/rollers) | |
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ | |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |
| *Any make up work of anything missed through the week (preferably Tu or Thur work) | |
| 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). | |
