The Lab Gym’s Heavy Metal Crossfit: Wednesday 3/4/15
| General & Specific Warm-up: [~10 minutes] | |||||||||||
| Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)
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
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| 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, Burpeesx5+ | |||||||||||
| 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 2/3) 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: 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) 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)
8 min: Snatch ABCs & Progressions a. 3pp: i. Snatch deadlift ii. Snatch pull iii. Snatch high pull iv. Power Snatch v. Power Snatch + OH Squat vi. Snatch b. 3pp, 2pp, 0p: i. Power Snatch ii. Power Snatch + OH Squat iii. Snatch 7 Min: Snatch practice: 3 reps every 60s and add weight if can (~5-7 min).
WOD: 10 min AMRAP
5 Hang Snatch (>OH Squats>KB Swings x3) 10 Wall Ball 15 DU (SU x2)
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