| The Lab Gym’s Heavy Metal Crossfit: Tuesday 10/16/19 |
| Warm up (10 min): 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+ |
| Quick Skill Foundation:DU/Jump Rope (3 min) |
| *Ninjas: may opt. Out w/100+ DU or Laps for 3 min |
| 20 on and 10 off (6 rounds= 3 min) |
| 1) Fast/short |
| 2) Tall/high |
| 3) DU test (single to double etc) |
| 4) DU or SU |
| 5) DU or SU |
| 6) DU or SU |
| General Barbell Warm-Up (pvc>barbell):GM, BN Press, B Squat (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Foundational Strength: 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]. |
| A1) Deadlifts:5s x3-5 work sets |
| A2) Bench Press: 5s x3-5 work sets |
| A3) Ring Rows: 5s x3-5 work sets ***w/3 sec lockout and 4 sec negative (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all). |
| (Advanced option: work to 3rm, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f)(Or, if time: work to 5rm, then 2 more sets for AMRAP, then ~92.5% of 3rm for x6, then ~85% of 3rm for 9-f) |
| Foundational Strength 2 (7 min): |
| B1) KTE (Strict/Kip>HLR>HKR) (Straight>Bent) xF x3-5 rounds ***(optional/if strict: w/4 sec negative every rep). |
| B2) 3 Options: |
| a) If you can do 50+ HR Pushups perform: HSPU xf (optional: extend w/PUxf) |
| a. If advanced may try: Free handstand, headstand, hand raises/shoulder taps |
| b) If you can do 25-49+ HR Pushups perform: HS xf (optional: extend w/PUxf) |
| c) If you can do less than 25 HR Pushups perform: HR pushups from toes xF then right into knees xF |
| WOD: |
