The Lab Gym’s Heavy Metal Crossfit: Saturday 3/30/19

by | Mar 30, 2019 | Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Saturday 3/30/19
General & Specific Warm-up: [~10 minutes]
Warm up:Corrective & JTLC, General Barbell Warm-up (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):RDL, Row, M. Press, Back Squat x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
WOD:
3 Rounds FT
30 WB
20 T2B
10 Pw Snatch (75/115, 95/135) (>KB Swings x30)WOD 2:
Partner WOD: FBT
15, 12, 9, 6, 3 EACH (one performs all their reps while other rests, then switch)
OH Squats (65/95)Then:
15, 12, 9, 6, 3 EACH (one performs all their reps while one rests, then switch)
Deadlift (95/135)

Then:
15, 12, 9, 6, 3 EACH (one performs all their reps while one rests, then switch)
Box Jump (>Step-ups>BW Squats x2)

Then:
15, 12, 9, 6, 3 EACH (one performs all their reps while one rests, then switch)
Burpee

Bonus:
3 Rounds of: 30s Hollow Rock and 30s Superman hold
Then:
3 Rounds of: 30s OH Squat & Hold (barbell>pvc) &30s L-Sit

Stretch/mobility [~5-10 min]
*General protocol (10-ish sec each):
Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc.”
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