Wave 2B: Week 2 of 3
The Lab Gym’s Heavy Metal Crossfit: Tuesday 2/19/19
Warm up (10 min): 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+
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: 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).
(Advanced option: work to 3rm, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)
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:
3 Rounds:
21-15-9 FBT
21 as: 7 Wall Ball+7 Box Jump Overs+7 Burpee Box Jumps
15 as: 5 CTB+5 T2B+5 Pullups
9 as: 3 Thruster+3 OHS+3 Deadlifts (45-65/65-95, 95/135)
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)
