| The Lab Gym’s Heavy Metal Crossfit: Tuesday 3/29/16 | |||
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb) | |||
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb) | |||
| 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) | |||
| 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 | |||
| 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: | |||
| 20 Min AMRAP/Running Clock | |||
| 21-15-9 | |||
| CTB (>Pullups + Ring Row =1&1=1 CTB) | |||
| Burpee Box Jumps | |||
| 4 min: amrap (score-total number of rounds complete) | |||
| Then: AMRAP | |||
| 10 Deadlifts (95/135, 135/185) | |||
| 1 Lap (add 1 lap every round) | |||
| If time: all together | |||
| Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop | |||
| *General protocol (10-ish + sec each): | |||
| 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/ | |||
| Hand Stand Walk/Handstand: Quota/Capacity Work | |||
| 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+ | |||
| *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. | |||
| 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) | |||
