The Lab Gym’s Heavy Metal Crossfit: Wednesday 7/5/17
| 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 | ||
| 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 | ||
| 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?) | ||
| Foundational Strength: (Wave 1) 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) | ||
| (Advanced option: work to top x3,x2,x1, then: 3×3 sets at 90-95% of top x3) | ||
| Skill (~15 min): Snatch | ||
| Skill:Snatch Progressions & ABC Work (~8min), Snatch practice (~7 min) (Total of 15 min) | ||
| 1) Snatch Progressions & ABC Work (8 min): Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog.) | ||
| a) 3pp: deadlift, pull, high pull, pw snatch, pw snatch + OH squat (opt. prog.), full (opt. prog.) | ||
| b) 3pp, 2pp, 0p: pw snatch, pw snatch + OH squat (opt. prog.), full (opt. prog.) | ||
| 2) Snatch practice ramp up (7 min): 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 | ||
| WOD: | ||
| FBT | ||
| 50 OH Squats (Bar starts on the floor) (Scaled: 25% BW, Rx: 50% BW, Rx+: 75% BW) | ||
| Bonus: ~5 min Pick one exericse to work on OHS positions: a) Snatch Grips Sots Press: ~5 sets of 5 reps w/pause at the top (pvc>bb) b) OHS and hold: 5 rounds of 30s holds (rest 30s) (pvc>bb) |
||
| 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) | ||
| 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. | ||
