| The Lab Gym’s Heavy Metal Crossfit: Wednesday 11/28/18 |
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (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):Sn RDL, Sn Press, Sn OH Sqt of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Position Stretches for the Snatch (pvc>barbell): Snatch grip squatting quad stretch, SN OH Lockout, OH squat x10 sec each x2-3 rounds =1 set. |
| (x1-3 sets depending on quality/time) *introduce the hook grip & use ‘scoop snatch’ for grip width |
| Foundational Strength: (Wave 1) Ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time] |
| A) Ramp up 1: Snatch grip overhead squats: 3s x 5-7 sets/rounds (first 2-3 sets are warm-ups)(or to top 321) (*newbies practice 3-5 reps/set) (~6-8 min) |
| B) Optional (coaches’ call) Ramp up: Snatch balance: 3s x3-5 sets/rounds (or to top 321) (*newbies practice 3-5 reps/set)-ALL TOGETHER (1-pvc: 2 part: dip, punch, squat, recover.2-pvc: dip drop, recover. 3-bb: 2 part: dip, punch, squat, recover. 2-bb: dip drop, recover). (~5-7 min) |
| (Advanced option: work to top x3,x2,x1, then: 3×3 sets at 90-95% of top x3) |
| Skill (~15 min): Snatch |
| Skill:Snatch Progressions & ABC Work (~8min), Snatch practice (~7 min) (Total of 15 min) |
| 1) Snatch Progressions & ABC Work (8 min): Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog.) |
| a) 3pp: deadlift, pull, high pull, pw snatch, pw snatch + OH squat (opt. prog.), full (opt. prog.) |
| b) 3pp, 2pp, 0p: pw snatch, pw snatch + OH squat (opt. prog.), full (opt. prog.) |
| 2) Snatch practice ramp up (7 min): 3 reps every 60s and add weight if can (~5-7 min). |
| (Advanced option: A) After working to top x3 Snatch. Perform a second wave of snatches working up to a top x3 TnG Power or Full Snatch) OR: B) Work to top x3 TnG Snatch (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 3 TnG Snatch |
| WOD: |
| FBT w/12 Min CAP 9 as: 3 Pullups+3 Burpees+3 Burpee Pullups (>burpee bar touch x2) 9 as: 3 Pw Snatch+3 Hang Snatch+3 OHS (Performed as: 3 Pw Snatch THEN +1 Hang Snatch+1 OHS x3 for 6 total ‘snatch’ reps and 3 OHS reps and 9 reps for this segment) 15 as: 5 Pullups+5 Burpees+5 Burpee Pullups 15 as: 5 Pw Snatch+5 Hang Snatch+5 OHS (Performed as: 5 Pw Snatch THEN +1 Hang Snatch+1 OHS x5 for 10 total ‘snatch’ reps and 5 OHS reps and 15 reps for this segment) 21 as: 7 Pullups+7 Burpees+7 Burpee Pullups 21 as: 7 Pw Snatch+7 Hang Snatch+7 OHS (Performed as: 7 Pw Snatch THEN +1 Hang Snatch+1 OHS x7 for 14 total ‘snatch’ reps and 7 OHS reps and 21 reps for this segment) (45-65/65-95, Rx: 95/135) 15 as: 5 Pullups+5 Burpees+5 Burpee Pullups 15 as: 5 Pw Snatch+5 Hang Snatch+5 OHS (Performed as: 5 Pw Snatch THEN +1 Hang Snatch+1 OHS x5 for 10 total ‘snatch’ reps and 5 OHS reps and 15 reps for this segment) 9 as: 3 Pullups+3 Burpees+3 Burpee Pullups 9 as: 3 Pw Snatch+3 Hang Snatch+3 OHS (Performed as: 3 Pw Snatch THEN +1 Hang Snatch+1 OHS x3 for 6 total ‘snatch’ reps and 3 OHS reps and 9 reps for this segment) |
| Stretch/mobility [~5-10 min] |
