The Lab Gym’s Heavy Metal Crossfit: Tuesday 10/6/15
Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb)
General Barbell Warm-Up (pvc>barbell): GM, BN Press, B Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
Foundational Strength (wave 1, week 1/3): 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].
A1) Deadlifts: 10s x3-5 work sets
A2) Bench Press: 10s x3-5 work sets
A3) Ring Rows: 10s x3-5 work sets ***w/3 sec lockout and 4 sec negative (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all).
Foundational Strength 2 (7 min):
B1) HLR (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep).
B2) 3 Options:
- a) If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf)
- If advanced may try: Free handstand, headstand, hand raises/shoulder taps
- b) If you can do 25-49+ HR Pushups perform: HS xf (optional: extend w/PUxf)
- c) If you can do less than 25 HR Pushups perform: HR pushups from toes xF then right into knees xF
WOD-FBT: 15 min cap
Crossfit Open WOD: 15.1
9 Min AMRAP:
15 toes-to-bars
10 deadlifts (75/115)
5 snatches (75/115)
Rest 2 min, then:
21-15-9
CTB (>Pullups + Ring Row =1&1=1 CTB)
Burpee Box Jumps
If time: all together
Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop
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.
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+)
(or simply: 1-3 sets AMRAP each)
Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb)
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+
Quick Skill Foundation: DU/Jump Rope (3 min)
20 on and 10 off (6 rounds= 3 min)
1) Fast/shirt
2) Tall/high
3) DU test (single to double etc)
4) DU or SU
5) DU or SU
6) DU or SU
Foundational Strength (wave 3, week 3/3): 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].
A1) Deadlifts: 3s x3-5 work sets
A2) Bench Press: 3s x3-5 work sets
A3) Ring Rows: 3s x3-5 work sets ***w/3 sec lockout and 4 sec negative (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all).
- b) 3pp, 2pp, 0p: pw clean, pw clean + front squat (opt. prog.), full (opt. prog.)
Foundational Strength 2 (7 min):
B1) T2B (Strict/Kip>HLR>HKR) (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep).
B2) 3 Options:
- a) If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf)
- If advanced may try: Free handstand, headstand, hand raises/shoulder taps
- b) If you can do 25-49+ HR Pushups perform: HS xf (optional: extend w/PUxf)
- c) If you can do less than 25 HR Pushups perform: HR pushups from toes xF then right into knees xF
WOD-FBT: 20 min cap
40, 30, 20, 10
KB Swings
Wall Ball
Then, immediately:
20, 15, 10, 5
Dips
Pullups (>Ring Rows (no bands)
If time: all together
Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop
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 hamstring/hip-external rotators, shoulder, limitations (bands/rollers)
hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc.
**Specialty: any front squat/clean specific limitations (bands/rollers)
