The Lab Gym’s Heavy  Metal Crossfit: Tuesday 8/5/14

Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb): GM, BN Press, B Squat x5 x 2 rounds for 2 sets, THEN: 3 min Quick Skill Foundation Work.

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

Foundational Strength (wave 1, week 2/3) (20 min):  5 sets/rounds (*options for ‘Cross-breeders’)

A1) Deadlifts: 10s (*or Sumo DL High Pull ramp up 5s)

A2) Bench Press: 10s (*or Ring Dips ramp 5s)

A3) Ring Rows: 10s***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).

Foundational Strength 2 (7 min):

B1) HLR (Strict/Kips>HLR>HKR) (Straight>Bent) xF x3-5 rounds ***w/4 sec negative every rep

B2) 3 Options:

a)      If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf)

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 1: 20 Min AMRAP

6 DL (115/155/205)

12 Burpees

18 T2B (KTE/HLR/Jackknife)

3 Laps

 

Optional if time: all together
Plank x30, Side plank x15s (each), Flying Superman x30s (1 round =90s x 2-3 rounds =3-4.5min)

Stretch/mobility (5 min)