The Lab Gym’s Heavy Metal Crossfit: Friday 12/18/15
General & Specific Warm-up: [~10 minutes]
Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb)
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+
General Barbell Warm-Up (pvc>barbell):Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
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
(x1-3 sets depending on quality/time) *introduce the hook grip & use ‘scoop snatch’ for grip width
Optional if time: Skill (10 min): Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)(Note: if can’t do 10 strict pullups use band and feet touching floor) (~10 min). NOTE:if you already have a good kip complete ‘quota practice’ reps of: 15-25 Chest to bar kips (butterfly or reg.), 15-25 Butterfly, 15-25 Regular Kips (or, practice regular kips for same number of total reps).
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 1, week 1/3(30 min)
- A) Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…)
- Jerk progressions & warm-ups (round 1 w/pipe, round 2 w/bar)(8 min)
- Air jerk x5
- BN Jerk x3-5
iii. Jerk x3-5
- Jerk ramp up/practice: 3s x 5-7 sets (newbies ~1-3 reps)(7 min)
- B) Clean ABCs (modified)(8 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…)
- 3pp, 2pp, 0p:
- Clean deadlift
- Clean pull
iii. Clean high pull
- Power clean
- Power clean + Front Squat
- Clean
- C) C&J Practice:
- 0p Pw C+J x3
- 0p Pw Cl + Fs + J x3
- 0p C & J x3
- D) Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-3 C&J every 60s.
13 Unbroken OH Squats (65/95), 13 Burpee over bar (every time set is unrboken or no repped =5 more burpees)
WOD:
Death by Hang Power Clean & Jerk (with a twist)
Every minute: 5 burpees, then Hang Pw Cl & Jerk (STOH) for AMRAP
Perform this sequence until you hit 75 reps total (not coutning burpees)
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.
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 front squat/jerk/clean specific limitations (bands/rollers)
***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on.
Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time)
*Any make up work of anything missed through the week (preferably Tu or Thur work)
