| The Lab Gym’s Heavy Metal Crossfit: Saturday 8/31/2019 |
| 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: |
| Part 1: 12 Min Cap (then onto part 2) 10 Rounds FBT: 10 TNG Pushup (IF TOUCHING) (>knees>to bar/wall/box/banded, etc) 10 Bentover Plate Rows (10/25, 25/45)(1 Weight plate use for bentover rows-exhale pull) (plate must rouch torso to complete rep) 10 BW Squats (ninja upgrade: use plate as goblet squat) “” Part 2: No cap-make it out alive with your friends”” 10 Wall Ball (>DB alt. B Snatch w/R&L=2)>Box Jumps>) 10 KB Swings (>SDHP 65/95) 20 Wall Ball 20 KB Swings 30 Wall Ball 30 KB Swings 40 Wall Ball 40 KB SwingsOptional-Bonus: EMOM: 3 min: sprint x30s, walk x30s (redline to redline) 3 min: sprint x15s, walk x15s (redline to redline) 4 min: sprint x60s, walk/crawl x60s (redline to redline)” |
| 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) |
