The Lab Gym’s Heavy Metal Crossfit: Thursday 9/19/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb)
Foundational Strength (week 1/3):
Ramp up over 5 sets (first 2-3 sets are warm-ups) (*options for ‘Cross-breeders’)
A1) Back Squat: 10s (*ramp up thrusters)
A2) Military Press: 10s (*KB Snatch)
A3) Chin-up 10s (strict/un-broken, band>bw>weighted): 10s (or, if have 10+ strict chins may work ring pullups or kips x5-10 per round)
Skill: ~5 min:
HS, HSPU or Kipping HSPU
WOD 1:
10>1 (-1)
HSPU
Rope Climb
THEN:
100 walking lunges (optional weighted: 5-10kg a chest or overhead)
Stretch/mobility
