| The Lab Gym’s Heavy Metal Crossfit: Thursday 11/8/18 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up:Corrective & JTLC, General Barbell Warm-up (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):Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Foundational Strength (wave 3): 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) Back Squat: 3s x7-8 sets |
| A2) Military Press: 3s x7-8 sets |
| A3) Chin-up: 3s x7-8 sets (*w/3 sec lockout and 4 sec negative) (Pullups: banded> jumping>slow ecc?, lockouts/pauses?, both? +weight? +wt & ecc & pause, etc?) (Or, if have 10+ strict chins may work ring pullups or kips x5-10 per round) |
| (Advanced option: work to top x3,x2,x1, then: 3×3 at 90-95% of top x3) |
| Strength 2 (7 min): |
| B1) Pistols (BW>PVC/Band/Rack>Box>box w/pvc>negative only>step ups) x5 reps x3-5 rounds (BW>PVC>BB) |
| B2) Ring Dips: 3s x3-5***w/3 sec lockout and 4 sec negatives |
| 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). |
| 1) Floor kick x5 x2 sets |
| 2) Swings (in, out, in) x 2 sets |
| a. Feet on floor |
| b. Feet off floor |
| 3) Kip: work 1 good rep at a time. |
| a. +jump (in, out, in, jump) x 1-2 sets |
| b. If difficulty, feet on floor/box to guide & jump from |
| c. In, out, knees (bend/raise), hips (extend) |
| 4) Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets |
| 5) Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets |
| 6) Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets |
| a. Optional regression at any time: add band to feet |
| WOD: |
| FBT 3 Pullups (>Scaled 1: Max reps strict pullups+Jumping pullups+the rest w/R. Rows x2, Scaled 2: R. Rows x2 and/or blended w/Banded pulldowns) 3 Box Jumps 50ft Box Push (>x10 DB Thrusters x10+BJ Reps each round w/10-15+/15-25+ OR: 15 WB every round and no BJ) 6 Pullups 6 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) 9 Pullups 9 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) 12 Pullups 12 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) 15 Pullups 15 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) 18 Pullups 18 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) 21 Pullups 21 Box Jumps 50ft Box Push (Sled Push/DB Thrusters/WB) |
| If time: all together |
| Weighted planks w/partner: 30s rounds (3 rounds each) |
| OR: |
| 30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min) |
| 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 quad/hip flexor, shoulder, limitations (bands/rollers) |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) |
| Quota/Skill Work: Practice/train any/all ‘quota’ work. The intent is to improve skill and skill work capacity |
| *If problem is skill/technique/strength/power/speed do less reps per set |
| **If problem is endurance or speed endurance do more reps per set and less sets |
| ***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 |
| MU Skill Work: |
| *note: perform warm-up sets FIRST! |
| Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/ |
| Kip Quota: |
| Pulling Kips-(may alter order as needed) |
| 1) CTB Pullups (Butterfly?) ~25-50+ |
| 2) Kipping Pullups (Butterfly?) ~25-50+ |
| 3) T2B (kipping) ~25-50+ |
| (or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30) |
| Pushing Kips & Push Quota-(may alter order as needed) |
| 1) HSPU (kip) ~20+ |
| 2) Ring Dips (kip) ~30+ |
| 3) HR Pushups (HR/TnG) ~30+ |
| OPTIONAL QUOTA WORK: May do Tuesday and/or Thursday |
| Optional: Ring MU Negatives: ~5-10+ (1 rep every 30s) |
| Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless) |
| (for ‘push work’ may save for after HS work If needed). |
| Optional Strict Quota (bw/banded-with goal of all bw unassisted): (May perform after kip work and superset push and pull sets. Note: if kip base strength is poor this should be a priority) |
| (note: could divide up strict on Tuesday and Kip on Thursday) |
| A1) HSPU: ~10-20+ |
| A2) Pullups: ~10-20+ |
| B1) Ring Rows: ~20+ |
| B2) Ring Dips: ~20+ |
| (HR Pushups if not performed above ~30+) |
