The Lab Gym’s Heavy Metal Crossfit: Friday 1/16/15

by | Jan 16, 2015 | Heavy Metal Crossfit Workouts

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The Lab Gym’s Heavy Metal Crossfit: Friday 1/16/15

Warm up (10 min):

General & Specific Warm-up: [~10 minutes]
Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (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, Burpeesx5+ 

Quick Skill Foundation : DU/Jump Rope (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):RDL, Front Squat, BN Split Press R&L x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
Position Stretches for the Jerk (pvc>barbell):Front rack, OH Lockout, Split stance BN Press & hold x10 sec each x2-3 rounds =1 set.
(x1-3 sets depending on quality/time) *use trust me method to establish split leg

Foundational Strength/skill: wave 2, week 3/3(30 min)

  1. A)Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…)
  2. Jerk progressions & warm-ups (round 1 w/pipe, round 2 w/bar)(8 min)
  3.       Air jerk x5
  4.       BN Jerk x3-5

iii.      Jerk x3-5

  1. Jerk ramp up/practice: 1s x 5-7 sets (newbies ~1-3 reps)(7 min)
  2. B)Clean ABCs (modified)(8 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…)
  3. 3pp, 2pp, 0p:
  4.       Clean deadlift
  5.       Clean pull

iii.      Clean high pull

  1.       Power clean
  2.       Power clean + Front Squat
  3.       Clean
  4. C)C&J Practice:
  5. 0p Pw C+J x3
  6. 0p Pw Cl + Fs + J x3
  7. 0p C & J x3
  8. D)Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-1 C&J every 30s.

 

WOD:

12 Min AMRAP

5 Cleans (45/65/95+) (KB Swing)

10 DL (45/65/95+) (KB DL)

15 Front Squats (45/65/95+) (Wall ball)

20 KTE (>Knee raises/Sit-ups)

 

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.
**Specialty: any front  squat/jerk/clean specific limitations (bands/rollers)
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