The Lab Gym’s Heavy Metal Crossfit: Monday 11/9/15
Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (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+
General Barbell Warm-Up (pvc>barbell):RDL, Press, Front Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
Position Stretches for the Clean (pvc>barbell): Clean grip squatting quad stretch, Front rack, Front squat x10 sec each x2-3 rounds =1 set. (x1-3 sets depending on quality/time)*introduce the hook grip
Foundational Strength (wave 2, week 2/3): ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time].
A1) Front Squat: 3s x7-8 sets (*Newbie default: 3-5 reps (optional))
A2) Strict Pullups: 5s x5-8 sets (*w/3 sec lockout and 4 sec negative) (Pullups: banded> jumping>slow ecc?, lockouts/pauses?, both? +weight? +wt & ecc & pause, etc?)
A3) Push Press: 3s x7-8 sets (*Newbie default: 3-5 reps (optional))
Skill:Clean Progressions & ABC Work (~8min), clean practice (~7 min) (Total of 15 min)
1) Clean Progressions & ABC Work (8 min):
- a) 3pp: deadlift, pull, high pull, pw clean, pw clean + front squat (opt. prog.), full (opt. prog.)
- b) 3pp, 2pp, 0p: pw clean, pw clean + front squat (opt. prog.), full (opt. prog.)
2) Clean practice ramp up (7 min): 5-7 min EMOM-2 cleans every 45s, add weight if can.
WOD:
Double Fran
21-15-9
Thrusters (65/95)
Pullups
Then, do it again!
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/clean 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)
Strict T2B x15-25 (reg. tempo)
Hypers/Rev Hypers x50+
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.
**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.
