| The Lab Gym’s Heavy Metal Crossfit: Monday 7/22/2019 |
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (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+ |
| General Barbell Warm-Up (pvc>barbell):RDL, Press, Front Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Position Stretches for the Clean (pvc>barbell): Clean grip squatting quad stretch, Front rack, Front squat x10 sec each x2-3 rounds =1 set. (x1-3 sets depending on quality/time)*introduce the hook grip |
| Foundational Strength (wave 3): Ramp up over ~7-8 sets for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]. |
| (*Newbie default: 3-5 reps (optional) |
| A1) Front Squat: 3s x7-8 sets |
| A2) Strict Pullups: 3s x7-8 sets (*w/3 sec lockout and 4 sec negative) (Pullups: banded> jumping>slow ecc?, lockouts/pauses?, both? +weight? +wt & ecc & pause, etc?) |
| A3) Push Press: 3s x7-8 sets |
| (Advanced option: work to top x3,x2,x1, then: 3×3 at 90-95% of top x3) |
| Skill (~15 min): Clean |
| 1) Clean Progressions & ABC Work (8 min): Abbreviated Clean ABCs (all together): [~8 min] (selected ninja’s: may skip prog.) |
| a) 3pp: deadlift, pull, high pull, pw clean, pw clean + front squat (opt. prog.), full (opt. prog.) |
| b) 3pp, 2pp, 0p: pw clean, pw clean + front squat (opt. prog.), full (opt. prog.) |
| 2) Clean practice ramp up (7 min): 5-7 min EMOM-1 cleans every 30s, add weight if can. |
| (Advanced option: If time-7-10 min EMOM: start counting reps at: ~85-90% x1, then, taking small jumps: go up, go down, or stay the same for 7-10 attempts) |
| WOD: |
| “Thack ATTACK V.2” FBT A1) 10 Front Rack Lunges (45-65/65-95, 95/135) (walking or in place. May do BTN Walking Lunges/Alternating lunges)(>Step-ups/BW lunges)(R&L=1)A2) 4: Pw Cl+Hang Pw Cl+2 Pw Jerks (4) (45-65/65-95, 95/135) *Every round…but BONUS for every STOH added each round…(from 2, 3. 4. 5…) |
| Stretch/mobility [~5-10 min] |
