The Lab Gym’s Heavy Metal Crossfit: Friday 8/7/15
| 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…) | ||
| 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)-3 C&J every 60s. | ||
| WOD: | ||
| 12 min AMRAP | ||
| 2 Rope climbs (>regressed/floor: x3 =1 rep, >ring row x10) | ||
| 6 Hang Cleans (65/95, 115/155)(>6 KB Swings+6 KB DL) | ||
| 12 Box Jumps (24/30) | ||
| 30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min) | ||
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., | ||
| 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) | ||
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity | ||
| 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) | ||
| ***If working on pacing: rest 5s between sets a slong as possible, then 10s, 15s, 30s and so on. | ||
| ****If trying to increase avg # per set-general guideline: if avg 3 or less reps = 7 sets minimum, if avg 5 or more = 5 sets minimum, if avg 10+ 3 sets minimum) | ||
| *****If Ninja (20+ reps) add 5lb+ vest, if Camille (30+) add 10lb+ vest, if Froning (50+) add ~25lb+ vest | ||
