The Lab Gym’s Heavy Metal Crossfit: Wednesday 1/13/16

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 snatch (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+

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 2, Week 1/3) ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]

1. A) Ramp up 1: Snatch grip overhead squats: 2s 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)

1. B) Optional (coaches’ call) Ramp up: Snatch balance: 2s 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)

Skill (15 min):

Snatch Progressions & ABC Work (~8min), snatch practice (~7 min) [Total of 15 min]

Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog. Use 15 min ramp to 3rm…)

8 min: Snatch ABCs & Progressions

1. 3pp:

1. Snatch deadlift
2. Snatch pull

iii. Snatch high pull

1. Power Snatch
2. Power Snatch + OH Squat

1. Snatch

1. 3pp, 2pp, 0p:

1. Power Snatch
2. Power Snatch + OH Squat

iii. Snatch

7 Min: Snatch practice: 2 reps every 45s and add weight if can (~5-7 min).

WOD

FBT

13, 11, 9, 7, 5, 3, 1

Pw Snatch (65/95, 95/135)

Burpee Box Jumps

Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop

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 OH squat/snatch specific limitations (bands/rollers)

 

*If problem is skill/technique/strength/power/speed do less reps per set

Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time)

 

HS Walk Skill Work (or perform HS capacity work below): *may move this to Tu/Thur/ &/or Fri

 

HS Walk Practice-

 

Beginner/Intermiedate:

 

‘Walk too wall’: (warm-up: ~1-2 sets of hand raises/hs)

 

Start at 2 feet away: take 3 consecutive attempts to walk to wall. When complete 3 successful in a row MAY back up 1-2 more feet (continue same approach: at new distance, once complete 3 successful MAY back up 1-2 feet further)

Advanced:

10 Min-AMRAP: (warm-up: ~1-2 sets of hand raises/hs)

HS Walk for Max distance, rest 60s

Hand Stand Walk/Handstand: Quota/Capacity Work

1) Hand Raises: 3 Rounds of 50 reps (optional weighted) (R&L =2)

2) Accumulate: 3-5+ min in HS. (wall>1 foot>free>weighted>walk to wall & hold, etc)

(or may practice all styles: CTB Butterfly: ~20, Butterfly: ~30, CTB Regular Kip: ~20, Regular Kip: ~30)

Core Quota:(~5-10 min)

GHD Sit-ups: x15-25+ with 8 sec negative w/MB overhead. Then, fast reps w/BW x25+ (or, GHD Sit-ups x50-100).

GHD Back Ext: Weighted (barbell/dumbbells/plate): x25+ then BW x25+

and/or: Hollow Rock & Arch: 60s (each), 45s (each), 30s (each) non-stop

 

Skill/Cond./Goat Work: (5-10 min)

Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc

Optional: Rope climb x5-10+ ascents and/or x3-5+ (legless)

Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY)

*Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD.

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)