| The Lab Gym’s Heavy Metal Crossfit: Saturday 10-21-17 |
| 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 1: |
| w/Partner: |
| Randy, Karen, Double-Annie’ |
| (Trade/spread reps ut with partner as needed) |
| Start with, ‘Randy’: |
| 75 Snatches (55/75) (>KB Swings) |
| Then, right into ‘Karen’: |
| 150 Wall Balls (16/20) |
| Then, right into: ‘Double-Annie’ |
| 100-80-60-40-20 |
| DU (SUx2) |
| Sit-ups |
| WOD 2: |
| w/Partner |
| (*Split all groups up to start either on Station A,B,C..after each 6 min interval rotate stations: 1 round at each station: 18 min total) |
| Station A) 6 Min max distance: Row (Partner 2: optional rest w/flying superman) (*Each partners work interval capped at 60s but may divide up anyway otherwise) |
| Station B) 6 Min max distance: Laps (Partner 2: optional rest w/hollow rock/pullup hang/squat and hold) (*Each partners work interval capped at 60s but may divide up anyway otherwise) |
| Station C) 6 Min (2, 3 Min parts): Part 1: 3 Min-Pullup Hang, Part 2: 3 Min-Handstand (>High plank). (One person must be holding the position at all times) (*Each partners work interval capped at 30s but may divide up anyway otherwise) |
| Bonus? |
| *Up to coaches/class… |
| 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) |
