The Lab Gym’s Heavy Metal Crossfit: Saturday 6/15/2019

by | Jun 15, 2019 | Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Saturday 6/15/2019
General & Specific Warm-up: [~10 minutes]
Warm up:Corrective & JTLC, General Barbell Warm-up (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, 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:
“To-Ro-Oh!”
w/Partner: Alternate
Partner A:
Min 1,3,5,7,9,11: Max Distance Row (or run/laps)
Min 2,4,6,8,10,12: 5 T2B/K2E/HLR/MB Jackknife + Max Reps OHSPartner B:
Min 1,3,5,7,9,11: 5 T2B/K2E/HLR/MB Jackknife + Max Reps OHS
Min 2,4,6,8,10,12: Max Distance Row (or run/laps)
*Score: total distance +OHS reps of partners combined

WOD 2:
FBT (outside optional)
10 KB Swings, 40 HR Pushups, 100 yard sprint (or down & back 3x)
20 KB Swings, 30 HR Pushups, 100 yard sprint
30 KB Swings, 20 HR Pushups 100 yard sprint
40 KB Swings, 10 HR Pushups,100 yard sprint

Bonus: If time (partner WOD)
10 Min AMRAP (switch parts/groups at 5 min)
Part 1-5 min: Max Reps Burpee Tire Flip (rotate as needed)
Part 2-5 min: Max Reps Burpee Box Jumps (rotate as needed)
Stretch/mobility [~5-10 min]
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