The Lab Gym’s Heavy Metal Crossfit: Saturday 6/22/19

by | Jun 22, 2019 | Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Saturday 6/22/19
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:
“WOD: “”EL DIABLO THE MAGIC MAN GET JACKED UP ON MOUNTIN DEW””
*OPTIONALW/PARTNER
5 Pushups (Progressions: HSPU>HS Until Rower finshed>Hand raises>BB Lockoutw/fair weight. HS Walk butif fall beforedesignatedmfinish-I Sorry) (Rgressins: wall walks, walking planks, shoulder taps, bear crawl x10factor)
5 Cal Row (SWINGS>PW SNATCH.55/75)
10 Pushups
10 Cal Row
15 Pushups
15 Cal Row
20 Pushups
20 Cal Row
25 Pushups
25 Cal Row
30 Pushups
30 Cal Row
35 Pushups
35 Cal Row
40 Pushups
40 Cal Row
45 Pushups
45 Cal Row
50 Pushups
50 Cal RowREST 2 MIN

Then: Ricky Bobby’s Farmer Carry ightmare:
Farmer’s Carry,10-15/1520+/25+/35=
CARRING THE WEIGHTS IN THE BIG BCIRCLE
A) DB SQUAT CLUSTER GTOH X1,2,3,4,5,6,7,8,9,10 (IF APPROPRIATE WEIGHT CLEARED)
B) DB FARMER’S CARRY AND EVERY CORNER: 3 DB GTOH (BUT, REPS GO P):2,4,6,8,10,12,14,16,18
C) DB FARMER’S CARRY AND EVERY CORNER: 3 DB DL (BUT, REPS MGO P):3,6,9,12,15,18,21,24,27 “
Stretch/mobility [~5-10 min]
Verified by MonsterInsights