The Lab Gym’s Heavy Metal Crossfit: Monday 8/28/17
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb) |
| CF-JTLC Warm-up: |
| 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+ |
| Quick Skill Foundation:DU/Jump Rope (3 min) |
| 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 |
| 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 (wave 3): Ramp up over ~7-8 sets for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]. |
| (*Newbie default: 3-5 reps (optional) |
| A1) Front Squat: 3s x7-8 sets |
| A2) Strict Pullups: 3s x7-8 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 |
| (Advanced option: work to top x3,x2,x1, then: 3×3 at 90-95% of top x3) |
| Skill (~15 min): Clean |
| 1) Clean Progressions & ABC Work (8 min): Abbreviated Clean ABCs (all together): [~8 min] (selected ninja’s: may skip prog.) |
| 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-1 cleans every 30s, add weight if can. |
| (Advanced option: If time-7-10 min EMOM: start counting reps at: ~85-90% x1, then, taking small jumps: go up, go down, or stay the same for 7-10 attempts) |
| WOD: |
| “Instant Karma” (*If you properly get the refernce you can make the coach do10 burpees)12 Min AMRAP: 1/4 Mile Run (6 laps/yellow sign) 10 GTOH (45/65, 65/95, 95/135) |
| 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. |
