| The Lab Gym’s Heavy Metal Crossfit: Monday 5/16/2016 | |
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (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, Burpees x5+ | |
| General Barbell Warm-Up (pvc>barbell):RDL, Press, Front Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |
| Position Stretches for the Clean (pvc>barbell): Clean grip squatting quad stretch, Front rack, Front squat x10 sec each x2-3 rounds =1 set. (x1-3 sets depending on quality/time)*introduce the hook grip | |
| Foundational Strength: ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]. | |
| A1) Front Squat: 3s x7-8 sets (*Newbie default: 3-5 reps (optional)) | |
| A2) Strict Pullups: 5s x5-8 sets (*w/3 sec lockout and 4 sec negative) (Pullups: banded> jumping>slow ecc?, lockouts/pauses?, both? +weight? +wt & ecc & pause, etc?) | |
| A3) Push Press: 3s x7-8 sets (*Newbie default: 3-5 reps (optional)) | |
| (Advanced option: work to 3rm, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f) | |
| Skill:Clean Progressions & ABC Work (~8min), clean practice (~7 min) (Total of 15 min) | |
| 1) Clean Progressions & ABC Work (8 min): | |
| a) 3pp: deadlift, pull, high pull, pw clean, pw clean + front squat (opt. prog.), full (opt. prog.) | |
| b) 3pp, 2pp, 0p: pw clean, pw clean + front squat (opt. prog.), full (opt. prog.) | |
| 2) Clean practice ramp up (7 min): 5-7 min EMOM-2 cleans every 45s, add weight if can. | |
| (Advanced option: A) After working to top x2 Clean. Perform a second wave of cleans working up to a top x2 TnG Power or Full Clean) OR: B) Work to top x2 TnG Clean (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 2 TnG Clean | |
| WOD: | |
| “THE CHIEF-ish” | |
| 3 ROUNDS (12 min) | |
| AMRAP in 3 Minutes of (and 1 min run): | |
| 3 Power Cleans (65/95, 95/135) | |
| 6 Push-ups | |
| 9 Squats | |
| 1 Minute: Laps/active rest | |
| Stretch/mobility [~5 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/clean specific limitations (bands/rollers) | |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |
| HS Walk Skill Work (or perform HS capacity work below): *may move this to Tu/Thur/ &/or Fri | |
| HS Walk Practice- | |
| Beginner/Intermiedate: | |
| ‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs) | |
| Start at 2 feet away: take 3 consecutive attempts to walk to wall. When complete 3 successful in a row MAY back up 1-2 more feet (continue same approach: at new distance, once complete 3 successful MAY back up 1-2 feet further) | |
| Advanced: | |
| 10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs) | |
| HS Walk for Max distance, rest 60s | |
| Hand Stand Walk/Handstand: Quota/Capacity Work | |
| 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) | |
| Core Quota:(~5-10 min) | |
| Strict T2B x15-25 (reg. tempo) | |
| Hypers/Rev Hypers x50+ | |
| Skill/Cond./Goat Work: (5-10 min) | |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc | |
| 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. | |
