| The Lab Gym’s Heavy Metal Crossfit: Saturday 10-28-17 |
| 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 |
| “The Shining #2” |
| 50 Rounds FBT: |
| Rx: 1 Pullup, 1 BW Squat, 1 Pushup (Scaled/Masters:>17 Rounds: 3 R. Row+3 Pushups from knees+3 BW Squats) (Rx+: 25 Rounds: 1 MU+1OHS 95/135) |
| Partner Relay: |
| (Far redline to redline: Down & back=100ft) |
| *Ideally, 2 people and same barbell/weight (If 3 people, person C: active rest options-squat & hold/plank/rock/arch/HS, etc…or rest) *4 Lanes/groups ONLY. *If 1 person: 1:1 work/rest time splits (time each round=rest for next round) |
| Part 1: Barbell starts at first redline/starting line. |
| Person A (Person B-rests/waits): 7 Front Squats (Masters/Scaled: 45-65/65-95, Rx: 95/135) (If scaled lighter: 14 reps) 100ft Shuttle Sprint (down & back) |
| *Then switch: Person A & B will both perform 3 rounds FBT. |
| Part 2: Barbell starts at first redline/starting line. |
| Person A (Person B-rests/waits): 7 Deadlifts (Masters/Scaled: 45-65/65-95, Rx: 95/135) (If scaled lighter: 14 reps) 50ft Broad Jump (down) 50ft Bear Crawl (back) (*If you hate bear crawls, etc: option 2-50ft: Burpee broad jump, sprint back) |
| *Then switch: Person A & B will both perform 3 rounds FBT. |
| Part 3: Barbell starts at first redline/starting line. |
| Person A (Person B-rests/waits): 100ft Front Rack Barbell Carry (down and back/same bar) (If scaled lighter: 200ft) |
| *Then switch: Person A & B will both perform 3 rounds FBT. |
| Pick 1 Bonus: |
| Bonus 1: |
| Barbell ‘Hot Potato’: |
| *Person A&B: Will keep bar from hitting floor by holding bar in respective positions. |
| *As a group/team pick: Women’s/Men’s bar, 45/65, 65/95, 95/135 |
| Front Squat Hold (>Back Squat hold): 2 Min (may hand off bar at any time interval but max time of 30s per hold) |
| OH Lockout (standing) (>Front rack hold): 2 Min (may hand off bar at any time interval but max time of 30s per hold) |
| Deadlift Hold: 2 Min (may hand off bar at any time interval but max time of 30s per hold) |
| *Any barbell drop to the floor adds 30s to the entire classes current hold time:) |
| Bonus 2: x3-5 rounds for quality |
| A1) PVC Wall Good Morning: x5 reps (8 sec down, hold for 8) |
| A2) PVC Jackknife: x10 reps w/3 sec pause at top (pipe as close to touching shins/feet as possible), then down for 5s. |
| Bonus 3: |
| Never Ending Barbell: Version 1 |
| Round 1: Pipe (May upgrade to barbell) |
| 30s Back Squat Hold |
| 30s OH Lockout Hold |
| 30s Front Squat Hold |
| 30s OH Lockout Hold |
| 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) |
