| The Lab Gym’s Heavy Metal Crossfit: Thursday 3/31/2016 | |||
| General & Specific Warm-up: [~10 minutes] | |||
| Warm up:Corrective & JTLC, General Barbell Warm-up (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+ | |||
| Position Stretches for the Snatch (pvc>barbell): Snatch grip squatting quad stretch, SN OH Lockout, OH squat x10 sec each x2-3 rounds =1 set. | |||
| 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) | |||
| 20 on and 10 off (6 rounds= 3 min) | |||
| 1) Fast/short | |||
| 2) Tall/high | |||
| 3) DU test (single to double etc) | |||
| 4) DU or SU | |||
| 5) DU or SU | |||
| 6) DU or SU | |||
| a) 3pp: deadlift, pull, high pull, pw snatch, pw snatch + OH squat (opt. prog.), full (opt. prog.) | |||
| 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) Back Squat: 3s x7-8 sets | |||
| A2) Military Press: 3s x7-8 sets | |||
| A3) Chin-up: 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?) (Or, if have 10+ strict chins may work ring pullups or kips x5-10 per round) | |||
| (Advanced option: work to top x3,x2,x1, then: 3×3 at 90-95% of top x3) | |||
| Strength 2 (7 min): | |||
| B1) Pistols (BW>PVC/Band/Rack>Box>box w/pvc>negative only>step ups) x5 reps x3-5 rounds (BW>PVC>BB) | |||
| B2) Ring Dips: 3s x3-5***w/3 sec lockout and 4 sec negatives | |||
| 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). | |||
| 1) Floor kick x5 x2 sets | |||
| 2) Swings (in, out, in) x 2 sets | |||
| a. Feet on floor | |||
| b. Feet off floor | |||
| 3) Kip: work 1 good rep at a time. | |||
| a. +jump (in, out, in, jump) x 1-2 sets | |||
| b. If difficulty, feet on floor/box to guide & jump from | |||
| c. In, out, knees (bend/raise), hips (extend) | |||
| 4) Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets | |||
| 5) Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets | |||
| 6) Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets | |||
| a. Optional regression at any time: add band to feet | |||
| ‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs) | |||
| WOD: | |||
| Annie-Thrust-doiter | |||
| 10 Thrusters (65/95) each round, then (any unbroken set=5 nurpee over bar): | |||
| 50, 40, 30, 20, 10 | |||
| DU to Sit-ups | |||
| Optional if time: | |||
| Weighted planks w/partner: 30s rounds (3 rounds each) | |||
| OR: | |||
| 30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min) | |||
| 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 quad/hip flexor, shoulder, limitations (bands/rollers) | |||
| 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 | |||
| ***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 | |||
| 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) | |||
| MU Skill Work: | |||
| *note: perform warm-up sets FIRST! | |||
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ | |||
| Kip Quota: | |||
| 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+ | |||
| 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) | |||
