| The Lab Gym’s Heavy Metal Crossfit: Tuesday 7/16/2019 |
| Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb) |
| 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) |
| 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+ |
| Foundational Strength (wave 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 x7-8 sets |
| A2) Bench Press: 3s x7-8 sets |
| A3) Ring Rows: 3s x7-8 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 top x3,x2,x1, then: 3×3 at 90-95% of top x3) |
| 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) HSPU-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: |
| 4 Rounds FBT: (*Alternate starting arm every round)”” 3 TGU-R (Scaled/Masters: 15-25/20-35, Rx: 35/50) (or hall kneeling contralateral press 5&5) 3 TGU-L (Same otherside) 5 x1 Arm Snatch-R 5 x1 Arm Snatch-L 15 DB Push Jerks 75 DU (SUx2) 15 Weighted Step-ups (same DBs)” |
| If time: all together |
