| The Lab Gym’s Heavy Metal Crossfit: Saturday 11-18-17 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) |
| CF-JTLC: 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: |
| Split class among rowers: Stagger start (after person 1 finishes pushups, next person start, group fastest w/fastest, etc) |
| FBT |
| 10 HR Pushups |
| 10 Cal Row |
| 3 Laps (>10 Pistols/Step-ups/W. Lunges) |
| 20 HR Pushups |
| 20 Cal Row |
| 6 Laps (>20 Pistols/Step-ups/W. Lunges) |
| 30 HR Pushups |
| 30 Cal Row |
| 9 Laps (>30 Pistols/Step-ups/W. Lunges) |
| 40 HR Pushups |
| 40 Cal Row |
| 12 Laps (>40 Pistols/Step-ups/W. Lunges) |
| WOD 2: |
| 3 Rounds (6 min): |
| 45s on/15s off: Max KB Swings (Scale: 30s/30s) |
| 45s on/15s off: HS (>High plank) (Scale: 30s/30s) |
| (Optional: 1 min rest/tansition) |
| 3 Rounds (6 min): |
| 45s on/15s off: HLR Hold/L-Sit (Staight Legs>knees) (Scale: 30s/30s) |
| 45s on/15s off: R. Dip Lockout (Scale: 30s/30s) |
| (Optional: 1 min rest/tansition) |
| 3 Rounds (6 min): |
| 20s Side Plank-R, 20s Side Plank-L, 20s-Flying Superman (hands in handcufs behind head) |
| 60s: Max Reps: Med Ball Jackknife (>BW Jackknife) |
| (Optional: 1 min rest/tansition) |
| Bonus: |
| Groups of 3: w/1 tire each 60 Tires flips FBT (rotate as needed) |
| 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) |
