The Lab Gym’s Heavy Metal Crossfit: Tuesday 11/10/15
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)
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)
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
A3) Push Press: 3s x7-8 sets (*Newbie default: 3-5 reps (optional))
Foundational Strength (wave 2, week 2/3): 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:5s x3-5 work sets
A2) Bench Press: 5s x3-5 work sets
A3) Ring Rows: 5s 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) KTE (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 (15 min cap)
25 Pushups
50 KB Swings
20 Pushups
40 KB Swings
15 Pushups
30 KB Swings
10 Pushups
20 KB Swings
5 Pushups
10 KB Swings
10 Pushups
20 KB Swings
15 Pushups
30 KB Swings
20 Pushups
40 KB Swings
25 Pushups
50 KB Swings
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.
1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2)
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
Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc
MU Skill Work:
*note: perform warm-up sets FIRST!
Personal Quota work-follow sheet: http://www.labgym.com/muscle-up-quota-rep-progressions/
**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.
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)
