| The Lab Gym’s Heavy Metal Crossfit: Saturday 1/14/2017 |
| 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+ |
| General Barbell Warm-Up (pvc>barbell):RDL, Row, M. Press, Back Squat x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| WOD 1: Barbell Yoga (12 min CAP) |
| (NOTE: Coaches and CrossFitters-If first time: Practice missing squat behind w/pvc AND practice spotting) |
| Back Squats: |
| 10 & 10′ Squats: Down for 10s & hold bottom for 10s |
| *Ramp up a ‘loose 321’ build up based on quality. **General benchmark is ~70%+ of best back squat x1 (100% figure below would be your 70% #) (if don’t know best x1 use 110% of best x3, then use 70% of that number for your benchmark) ***BUT, NOT THAT IMPORTANT FOR NOW: Focus on form/quality/control first and just work up over 7 sets with this in mind. If form/quality/control is good match your RPE with the respective set/round that you are on. |
| *WITH PARTNER: Partner counts tempo AND spots. NOTE: 10 second count is simply how long it takes you to count down from 10. Does not have to be 10 real seconds. **REMEMBER the one arm length rule when spotting (even on the light sets/bar: need practice spotting and working with partner) ***Saftey first! Focus on the control and form first before the weight! |
| General ramp up guideline ramping up over 7 sets (including at least 1 set w/the bar) |
| Bar x3 (RPE: ~3) |
| ~40% x3 (~28% of 1 RM) (RPE: ~3-5) |
| ~60% x3 (~43% of 1 RM) (RPE: ~4-6) |
| ~75% x2-3 (~53% of 1 RM) (RPE: ~5-7) |
| ~85% x2-3 (~60% of 1 RM) (RPE: ~6-8) |
| ~90-95% x1-2 (~65% of 1 RM) (RPE: ~7-8+) |
| ~100%x1 (~70% of 1 RM) (RPE: ~8-9) |
| (Ninja’s: When successfully achieve A+ status at 70%, next benchmark is 80% of 1 RM) |
| WOD 2: PW Snatch Ascending EMOM |
| Part 1: Warm-up: All together w/coaches cues |
| 1) w/Pipe: x5 Power Snatches x 3 rounds (10-15s rest)(Cue: Ready, Set, Down, Power Snatch/Jump) |
| 2) w/Bar & Tech: x3 Power Snatches x 3 rounds (15-30s rest)(Cue: Ready, Set, Down, Power Snatch/Jump) |
| Part 2: WOD |
| Hang Power Snatch: 9 Min Ascedning EMOM |
| (*If know your best Snatch: start with about ~40% in round 1 and build from there) |
| Min: 1,2,3: x5 AHAP (May go up slightly each round by feel) (Scaled: x5 each round) |
| Min: 4,5,6: x3 AHAP (May go up slightly each round by feel) (Scaled: up in weight x3 OR stay at x5 reps each round) |
| Min: 7,8,9: x1-3 AHAP (May go up slightly each round by feel) (Scaled: up in weight x1-3 reps OR if no change stay at x5 reps each round) |
| (# is up to lifter based on trading for weight and less reps or more reps and less weight) |
| Min: 7,8,9: x1 AHAP (May go up slightly each round by feel) (Scaled: up in weight x1-3 reps OR stay at x5 reps each round) |
| Partner WOD: 20 Min AMRAP |
| (One person performs ALL of their reps, then the other does ALL of their’s: each person both performs listed reps) |
| (Can stagger start to distribute rowers) |
| 5 Laps |
| 10 TGU |
| 20 BJ |
| 30 Cal Row (>50 KB Swings) |
| 40 Pick 1: Sit-ups/Burpees |
| 50 Mountain Climbers (R&L=2) |
| 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 Mon or Wed work) |
