| The Lab Gym’s Heavy Metal Crossfit: Thursday 8/8/2019 |
| 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):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 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) Back Squat: 10s x3-5 work sets |
| A2) Military Press: 10s x3-5 work sets |
| A3) Chin-up: 10s x3-5 work sets***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) |
| (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) |
| Strength 2 (7 min): |
| B1) BB Split Squats (BW>PVC/Band/Rack>Box>box w/pvc>negative only>step ups) x5-10 reps x3-5 rounds (BW>PVC>BB) |
| B2) Ring Dips: 10s 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: |
| WOD: FBT 15, 12, 9, 6, 3, 1 (can scale by reversing the rep scheme) OH Squats (45-65/95, 65-95/95-135) T2B (hlr, Jackknife w/MB, etc x2) 5,4,3,2,1 Laps or 15 ft Rope Climb (divide the above by 3 for reps) (or shulder to stand x3 =1 or bentover see saw rows 15+/25+ x10+10-alternating ar,s) |
| If time: all together |
