| The Lab Gym’s Heavy Metal Crossfit: Saturday 5/18/2019 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up: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+ |
| General Barbell Warm-Up (pvc>barbell):RDL, Row, M. Press, Back Squat x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| WOD: |
| 3 Rounds of “Barbara” (Time each round) 20 Pull-Ups (>R. Rows) (Upgrade: CTB/MU) 30 Push-Ups (>Upgrade: HSPU/STOH) 40 Sit-Ups (>Upgrade: T2B/KTE/HLRW/MB Or Jackknifew/MedBall) 50 Air Squats (>Upgrade: WB or OHS 65/95) 3 Minutes RestWOD 2: 10 Min AMRAP Gauntlet (zig zag around rigs) 1: Flying Burpees 2: Walking Lunges (hands behind head) (or partner wheel barrel ands witch half way) 3: Bear Crawl (or HS Walks:) 4: Sprint *Return to start BONUS: Partner A: |
| Stretch/mobility [~5-10 min] |
| *General protocol (10-ish sec each): |
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. |
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., |
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. |
| **Specialty: any front squat/jerk/clean specific limitations (bands/rollers) |
| Competitor’s Bonus (extra/advanced practice, skill, & conditioning work-to be done outside of class time) |
| *Any make up work of anything missed through the week (preferably Mon or Wed work) |
