The Lab Gym’s Heavy Metal Crossfit: Tuesday 1/13/15
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (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, Burpees x5+ |
| 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 (wave 3, week 1/3): 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: 3s x3-5 work sets
A2) Bench Press: 3s x3-5 work sets
A3) Ring Rows: 3s 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).
Foundational Strength 2 (7 min):
B1) T2B (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)
- 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 1: 15 min AMRAP
| ‘Cindy’s ball’ |
| 5 Pull-ups (>10 Ring Rows) |
| 10 Push-ups |
| 15 Wall balls, KB DL, or BJ (lifter’s choice) |
| If time: all together
Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop
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