| The Lab Gym’s Heavy Metal Crossfit: Monday 9/24/2019 |
| 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+ |
| Quick Skill Foundation:DU/Jump Rope (3 min) |
| *Ninjas: may opt. Out w/100+ DU or Laps for 3 min |
| 20 on and 10 off (6 rounds= 3 min) |
| 1) Fast/short |
| 2) Tall/high |
| 3) DU test (single to double etc) |
| 4) DU or SU |
| 5) DU or SU |
| 6) DU or SU |
| 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 1): 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: 5s x7-8 sets |
| A2) Strict Pullups: 10s x5-8 sets (3-5work 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: 5s x7-8 sets |
| (Advanced option: work to 5rm, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~85% of 5rm for x10, then ~70% of 5rm for 15-f) |
| 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-3 cleans every 60s, add weight if can. |
| (Advanced option: A) After working to top x3 Clean. Perform a second wave of cleans working up to a top x3 TnG Power or Full Clean) OR: B) Work to top x3 TnG Clean (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 3 TnG Clean |
| WOD: |
