| The Lab Gym’s Heavy Metal Crossfit: Thursday 7/12/18 |
| 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: |
| WOD 1: |
| “Kalsu” |
| 100 Thrusters (Scaled/Masters: 45-65/65-95, Rx: 95/135) (May sub barbell exercise for goat of choice: OHS/Sn Grip THruster, etc) |
| *Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed. |
| WOD 2: Tabatas |
| Tabatas- |
| 4 min- |
| Rounds-1,3,5,7: Pistol (or BW Squats or BB/65/95 Thruster or BB/65/95 OH Squats-your call on BB weights-may just use bar) |
| Rounds-2,4,6,8-1 Arm Snatch (L: 5-15, M: 20-25, H: 35-50+ (or Swings) |
| 4 min- |
| Rounds-1,3,5,7: T2B (>Situps) |
| Rounds-2,4,6,8-HSPU (BJ>Burpees>DU) |
| 4 min- |
| Rounds-1,3,5,7: Box Jumps |
| Rounds-2,4,6,8-Deadlifts (95+/135+) (or KB Swings/Wall Balls) |
| 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+) |
