| The Lab Gym’s Heavy Metal Crossfit: Tuesday 10/17/17 |
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (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) |
| *Ninjas: may opt. Out w/100+ DU or Laps for 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 |
| General Barbell Warm-Up (pvc>barbell):GM, BN Press, B Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| 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]. |
| A1) Deadlifts: 3s x7-8 sets |
| A2) Bench Press: 3s x7-8 sets |
| A3) Ring Rows: 3s x7-8 sets ***w/3 sec lockout and 4 sec negative (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all). |
| (Advanced option: work to top x3,x2,x1, then: 3×3 at 90-95% of top x3) |
| Foundational Strength 2 (7 min): |
| B1) T2B (Strict/Kip>HLR>HKR) (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep). |
| B2) HSPU-3 Options: |
| a) If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf) |
| a. If advanced may try: Free handstand, headstand, hand raises/shoulder taps |
| b) If you can do 25-49+ HR Pushups perform: HS xf (optional: extend w/PUxf) |
| c) If you can do less than 25 HR Pushups perform: HR pushups from toes xF then right into knees xF |
| WOD: |
| “Divide and Conquer” |
| Part 1: 7 Min AMRAP: Complete as many rounds/reps as possible adding per the sequence. |
| 2 Min: Rest |
| Part 2: 5 Min AMRAP: Take total number of top thruster set reps COMPLETED. Divide by 2. And perform with as AMRAP with static rep scheme. (Ex: 8 Thrusters completed. Part 2 AMRAP: 4 Thrusters+4 Deadlifts+8 T2B/CTB) |
| *Rx: Thruster should start on the ground and thruster to deadlift transition should be unroken/seamless/don’t drop bar. Every bar drop/break is +1 rep deadlift penalty) |
| Part 1: 7 Min AMRAP |
| 1 Thruster (Scaled/Masters: 45-65/65-95, 95/135) |
| 1 Deadlift (same bar) |
| 2 T2B/CTB (>KTE/HLR/Jackknife, >Pullups) |
| 2 Thruster |
| 2 Deadlift |
| 4 T2B/CTB (>KTE/HLR/Jackknife, >Pullups) |
| 3 Thruster |
| 3 Deadlift |
| 6 T2B/CTB (>KTE/HLR/Jackknife, >Pullups) |
| 4 Thruster |
| 4 Deadlift |
| 8 T2B/CTB (>KTE/HLR/Jackknife, >Pullups) |
| 5 Thruster |
| 5 Deadlift |
| 10 T2B/CTB (>KTE/HLR/Jackknife, >Pullups) |
| Etc… |
| Part 2: Divide total thruster reps comleted by 2. Use as number for 5 min static rep AMRAP round. |
| 1/2 # Thrusters |
| 1/2 # Deadlifts |
| If time: all together |
| a) Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop b) Birddogs: x3-5*5-10s holds + Deadbugs: x5-10 w/5s eccentrics (arms/legs up) c) 3+ Rounds: Barbell GM: x5 (5s eccentric+5s hold/brace at bottom) MB Jackknifes/Handoffs: x8-10 reps |
| 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. |
| 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 |
| 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) |
