The Lab Gym’s Heavy Metal Crossfit: Thursday 1/8/15
| 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, Burpeesx5+ | |
| Quick Skill Foundation : DU/Jump Rope (3 min)20 on and 10 off (6 rounds= 3 min)
1) Fast/shirt 2) Tall/high 3) DU test (single to double etc) 4) DU or SU 5) DU or SU 6) DU or SU
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| General Barbell Warm-Up (pvc>barbell): Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | |
| Foundational Strength (wave 2, week 3/3, 20 min): ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time] |
Ramp up over 5-7+ sets (first 2-3 sets are warm-ups) (*options for ‘Cross-breeders’)
A1) Back Squat: 5s *Newbie default: 3-5 reps (optional)
A2) Military Press: 5s *Newbie default: 3-5 reps (optional)
A3) Chin-up 5s***w/3 sec lockout and 4 sec negatives (strict/un-broken, band>bw>weighted): (or, if have 10+ strict chins may work ring pullups or kips x5-10 per round) *Newbie default: 3-5 reps (optional)
Strength 2 (7 min):
B1) Front Rack Lunges (BB>DB>BW) x5 reps x3-5 rounds (BW>PVC>BB)
B2) Ring Dips: 5s x3-5***w/3 sec lockout and 4 sec negatives
Optional if time: Skill (10 min): Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)(Note: if can’t do 10 strict pullups use band and feet touching floor) (~10 min). NOTE: if you already have a good kip complete ‘quota practice’ reps of: 15-25 Chest to bar kips (butterfly or reg.), 15-25 Butterfly, 15-25 Regular Kips (or, practice regular kips for same number of total reps).
1) Floor kick x5 x2 sets
2) Swings (in, out, in) x 2 sets
a. Feet on floor
b. Feet off floor
3) Kip: work 1 good rep at a time.
a. +jump (in, out, in, jump) x 1-2 sets
b. If difficulty, feet on floor/box to guide & jump from
c. In, out, knees (bend/raise), hips (extend)
4) Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets
5) Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets
6) Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets
a. Optional regression at any time: add band to feet
WOD: 15 min cap (20 if class time)
21, 18, 15, 12, 9, 6, 3
STOH (65/95/135)(>cable press)
Back Squat (65/95/135)(>BW Squats)
HR Pushups
Wall Balls
| Optional if time:Weighted planks w/partner: 30s rounds (3 rounds each)
OR: 30s flying posture hold, 30s plank, 15s side plank, 15s side plank x 2-3 rounds (2-3 min)
STRETCH!
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