| The Lab Gym’s Heavy Metal Crossfit: Saturday 6/29/19 |
| 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: |
| “Dumbest-WOD-Eva” FBT: 1,2,3,4,5,6,7,8,9,10 DB Squat Clean Burpees (Scaled/Masters: 10-15/15-20, Rx: 25/35, Rx+35/50) 2,4,6,8,10,12,14,16,18,20 1 Arm Alternating DB Snatch (or trade for TGU:) 10,10,10,10,10,10,10,10,10,10 DB Sit-ups (feet under 1 and other across the chest)(Bonus: hold high or low plank until all are done…super bonus: side plank w/DB)Bonus WOD/Work: 1-2 Rounds 30s on and ’10s’ coaches count off to rotate: 1) OH DB Split Squat Hold-R 2) OH DB Split Squat Hold-L 3) DB Split Squat Hold-R 4) DB Split Squat Hold-L 5) L-Sit/Knee Raise 6) 2 Arm DB OH Hold/Lockout (bilateral) 7) Pullup Hang 8) 2 Arm DB Front/Shoulder Rack Squat & Hold |
| Stretch/mobility [~5-10 min] |
