| The Lab Gym’s Heavy Metal Crossfit: Friday 3/1/19 |
| 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 Warm-up: |
| 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/short |
| 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: (30 min) |
| A) Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) |
| a. Jerk progressions & warm-ups (round 1 w/pipe, round 2 w/bar)(8 min) |
| i. Air jerk x5 |
| ii. BN Jerk x3-5 |
| iii. Jerk x3-5 |
| b. 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…) |
| a. 3pp, 2pp, 0p: |
| i. Clean deadlift |
| ii. Clean pull |
| iii. Clean high pull |
| iv. Power clean |
| v. Power clean + Front Squat |
| vi. Clean |
| C) C&J Practice: |
| a. 0p Pw C+J x3 |
| b. 0p Pw Cl + Fs + J x3 |
| c. 0p C & J x3 |
| D) Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-2 C&J every 45s. |
| (Advanced option: A) After working to top x2 Clean. Perform a second wave of cleans working up to a top x2 TnG Power or Full Clean) OR: B) Work to top x2 TnG Clean (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 2 TnG Clean |
| WOD: |
| “WTF WOD” *If doing 19.2 today can sun this tomorrow w/H Pw Sn+OHS or Pw Sn+OHS, etc) 15 Min AMRAP/Cap: x2: 1 Hang Pw Clean+1 STOH (65/95, 95/135) Pick: 1 Lap, 10 Cal Row/Bike, 10 KB Swings, 15 DU/30 SU, 4 Pistolsx4: 1 Hang Pw Clean+1 STOH (65/95, 95/135) Pick: 2 Lap, 20 Cal Row/Bike, 20 KB Swings, 30 DU/60 SU, 8 Pistolsx6: 1 Hang Pw Clean+1 STOH (65/95, 95/135) Pick: 3 Lap, 30 Cal Row/Bike, 30 KB Swings, 45 DU/90 SU, 12 Pistols x8: 1 Hang Pw Clean+1 STOH (65/95, 95/135) x10: 1 Hang Pw Clean+1 STOH (65/95, 95/135) x8: 1 Hang Pw Clean+1 STOH (65/95, 95/135) x6: 1 Hang Pw Clean+1 STOH (65/95, 95/135) x4: 1 Hang Pw Clean+1 STOH (65/95, 95/135) x2: 1 Hang Pw Clean+1 STOH (65/95, 95/135) Beginning on an 8-minute clock, complete as many reps as possible of: If completed before 8 minutes, add 4 minutes to the clock and proceed to: If completed before 12 minutes, add 4 minutes to the clock and proceed to: If completed before 16 minutes, add 4 minutes to the clock and proceed to: |
| 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) |
| 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) |
