The Lab Gym’s Heavy Metal Crossfit: Tuesday 1/6/15
| 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+ |
| 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): 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 2, week 2/3): 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: 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).
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)
- 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 EMOM (rest of time is ME Burpees-total score is # of burpees)
3 Rounds
1 Min: 15 Box Jump Overs
1 Min: 25 KB Swings
1 Min: 15 KTE/T2B/HLR/Jackknife/Situps
1 Min: 10 Pullups & 15 Ring Rows
1 Min: 10 HR Pushups & 10 DL (65/95/135)
| If time: all together
Hollow Rock Hold to Hollow Arch Hold: x30s x3 rounds non-stop
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