| The Lab Gym’s Heavy Metal Crossfit: Saturday 12-16-17 |
| 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: |
| 12 Min AMRAP: |
| 1 Burpee |
| 1 Pullup |
| 1 Burpee Pullup |
| 1 Deadlift (Scaled/Masters: 65/95, Rx: 95/135, Rx+: 155+/225+) (Upgrade option: Snatch: 95+/135+) |
| 2 Burpees |
| 2 Pullups |
| 2 Burpee Pullups |
| 2 Deadlifts |
| 3 Burpees |
| 3 Pullups |
| 3 Burpee Pullups |
| 3 Deadlifts |
| *Continue as AMRAP by adding 1 rep to each exercise every round. |
| Partner WOD: |
| 4 Rounds of: |
| Partner A: Row 250m (while Partner B rests) (>Scale 200m>KB Swings) |
| Partner B: Sled Push (1/2 lap around room) (15/25, 25+/45+) (while Partner A rests) |
| (then switch exercises) |
| 4 Rounds of (partner A starts the round w/the sled push): |
| Partner A: Sled Push (1/2 lap around room) (while Partner B rests) (15/25, 25+/45+) |
| Partner B: Row 250m (while Partner A rests) (>Scale 200m>KB Swings) |
| Optional-Bonus: |
| 5 Rounds FBT (or by time cap): |
| 2 Laps |
| 10 Box Jumps |
| 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) |
