| The Lab Gym’s Heavy Metal Crossfit: Wednesday 3/2/2016 | |
| 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 snatch (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, 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/shirt | |
| 2) Tall/high | |
| 3) DU test (single to double etc) | |
| 4) DU or SU | |
| 5) DU or SU | |
| 6) DU or SU | |
| 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 | |
| General Barbell Warm-Up (pvc>barbell):Sn RDL, Sn Press, Sn OH Sqt of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |
| 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. | |
| (x1-3 sets depending on quality/time) *introduce the hook grip & use ‘scoop snatch’ for grip width | |
| Foundational Strength: ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time] | |
| A) Ramp up 1: Snatch grip overhead squats: 3s x 5-7 sets/rounds (first 2-3 sets are warm-ups)(or to top 321) (*newbies practice 3-5 reps/set) (~6-8 min) | |
| B) Optional (coaches’ call) Ramp up: Snatch balance: 3s x3-5 sets/rounds (or to top 321) (*newbies practice 3-5 reps/set)-ALL TOGETHER (1-pvc: 2 part: dip, punch, squat, recover.2-pvc: dip drop, recover. 3-bb: 2 part: dip, punch, squat, recover. 2-bb: dip drop, recover). (~5-7 min) | |
| Pick one: DL (115/155, 185-225/275-315), Tire Flip, CTB Pullup, Rope climb (15ft x3 each round), Laps | |
| Skill (15 min): | |
| Snatch Progressions & ABC Work (~8min), snatch practice (~7 min) [Total of 15 min] | |
| Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog. Use 15 min ramp to 3rm…) | |
| 8 min: Snatch ABCs & Progressions | |
| a. 3pp: | |
| i. Snatch deadlift | |
| ii. Snatch pull | |
| iii. Snatch high pull | |
| iv. Power Snatch | |
| v. Power Snatch + OH Squat | |
| vi. Snatch | |
| b. 3pp, 2pp, 0p: | |
| i. Power Snatch | |
| ii. Power Snatch + OH Squat | |
| iii. Snatch | |
| 7 Min: Snatch practice: 3 reps every 60s and add weight if can (~5-7 min). | |
| (Advanced option: A) After working to top x3 Snatch. Perform a second wave of snatches working up to a top x3 TnG Power or Full Snatch) OR: B) Work to top x3 TnG Snatch (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 3 TnG Snatch | |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) | |
| WOD: | |
| FBT: | |
| 10 Snatch + 10 OH Squats (65+/95+) | |
| 20 Pistol (>Step-ups) | |
| 30 KB Swings | |
| 10 Pw Snatch + 10 OH Squats (65+/95+) | |
| 20 Pistol (>Step-ups) | |
| 30 KB Swings | |
| 10 Hang Pw Snatch + 10 OH Squats (65+/95+) | |
| 20 Pistol (>Step-ups) | |
| 30 KB Swings | |
| 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 OH squat/snatch 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) | |
| (for ‘push work’ may save for after HS work If needed). | |
| 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) | |
| GHD Sit-ups: x15-25+ with 8 sec negative w/MB overhead. Then, fast reps w/BW x25+ (or, GHD Sit-ups x50-100). | |
| GHD Back Ext: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ | |
| and/or: Hollow Rock & Arch: 60s (each), 45s (each), 30s (each) non-stop | |
| 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. | |
