| The Lab Gym’s Heavy Metal Crossfit: Saturday 8/24/2019 |
| 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: |
| Partner WOD: PART 1: Partner A: 100 DU (200 SU) (>Step-ups x.5 DU reps & R+L=2) Then, partner B: Runs 4 laps (bike/row. ~1.5-2min) Partner A: 80 DU (160 SU) Then, partner B: Runs 3 laps (bike/row. ~1-1.5 min) Partner A: 60 DU (120 SU) Then, partner B: Runs 2 laps (bike/row. 30-60s min) Partner A: 40 DU (80 SU) Then, partner B: Runs 1 laps (bike/row. ~15-30s)PART 2: Switch jobs and repeat from the top FBT Optional- Bonus Rounds: WOD 2: ~2-3 Rounds (12-18 min) *30 sec on and 30 off non-stop ( no more than 3 per group) 1) Rope climb (or shoulder ton stand x3=1) 2) OH Squat (>pipe/bar, 65/95, 95/135) 3) Rower or Swing od SDHP (65/95) 4) T2B or Jackknife *w/MB?)(>Sit-ups) 5) Prowler or sled push (>tire flip>heavy farmer’s carry) 6) DU, burpee, or box jumps>BW Squats w/pipe and perhaps face wall (May addd active rests for n30s nrest rounds but be smart: holds/core/positinL/jog pace, etc) |
| 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) |
