| The Lab Gym’s Heavy Metal Crossfit: Tuesday 4/19/2016 | ||
| 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) | ||
| Foundational Strength (wave 1): 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) Deadlifts: 10s x3-5 work sets | ||
| A2) Bench Press: 10s x3-5 work sets | ||
| A3) Ring Rows: 10s x3-5 work 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 5rm, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f) | ||
| Foundational Strength 2 (7 min): | ||
| B1) HLR (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep). | ||
| B2) 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 | ||
| A2) Strict Pullups: 10s x5-8 sets (3-5work sets) (*w/3 sec lockout and 4 sec negative) (Pullups: banded> jumping>slow ecc?, lockouts/pauses?, both? +weight? +wt & ecc & pause, etc?) | ||
| WOD | ||
| “Lucky #7” | ||
| EMOM: | ||
| Part 1: | ||
| 6 min EMOM: Start w/ 7 reps of each. Add 1 rep of each every round up to 6 min (7,8,9,10,11,12) | ||
| *If not able to sustain rounds: DON’T add rep. If losing subtract rep from each. Goal is to finish round and start at beginning of each round. | ||
| 7 Deadlifts (95/135, 135/185) (or women BW and men BW x1.5) | ||
| 7 HR Pushups | ||
| (Advanced option: A) After working to top x3 Clean. Perform a second wave of cleans working up to a top x3 TnG Power or Full Clean) OR: B) Work to top x3 TnG Clean (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 3 TnG Clean | ||
| Part 2: | ||
| Then, immediately: 2 min non-stop run/laps (swith at 1 min mark)(count # of laps to add to score). | ||
| Part 3: | ||
| Death by EMOM: | ||
| 3 Deadlifts (same weight, only 3 reps every round) | ||
| 7 Burpee over bar (add 1 rep every round) | ||
| (Score: highest reps in 1, laps in 2, round/reps achieved in 3) | ||
| If time: all together | ||
| Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop | ||
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. | ||
| 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) | ||
| 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) | ||
