| The Lab Gym’s Heavy Metal Crossfit: Monday 5/27/19 |
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (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+ |
| 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 1): Ramp up over ~7-8 sets for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]. |
| (*Newbie default: 3-5 reps (optional) |
| A1) Front Squat: 5s x7-8 sets |
| A2) Strict Pullups: 10s x5-8 sets (3-5work 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: 5s x7-8 sets |
| (Advanced option: work to 5rm, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f) |
| Skill (~15 min): Clean |
| 1) Clean Progressions & ABC Work (8 min): Abbreviated Clean ABCs (all together): [~8 min] (selected ninja’s: may skip prog.) |
| 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-3 cleans every 60s, add weight if can. |
| (Advanced option: A) After working to top x3 Clean. Perform a second wave of cleans working up to a top x3 TnG Power or Full Clean) OR: B) Work to top x3 TnG Clean (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 3 TnG Clean |
| WOD: |
| “Murph”
For time: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “”Body Armor””. From here on it will be referred to as “”Murph”” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” |
| 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/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. |
