| The Lab Gym’s Heavy Metal Crossfit: Saturday 12-23-17 |
| 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: |
| “BW Badger” |
| 3 Rounds FBT: |
| 30 HR Pushups (Upgrade option-Srict only: 15 Dips/10 HSPU) |
| 30 BW Squats (Upgrade option-15 MB Goblet Squats or WB/10 OHS 65/95) |
| 30 Pullups (>R. Rows) (Upgrade option-15 CTB/10 MU) |
| 800 Meter Run (12 Laps) (>Row 1000m) (>200 DU/400SU) |
| (*May split the 30 reps into 3 rounds of 10 and then run 800m=1 Round) |
| WOD 2: |
Partner Box Jump & Push Relay: 3 Rounds FBT (8 min cap) |
| (6 Redlines: 1 Trip through each =1 round) |
| Partner A/Line 1: 6 Box Jump Overs (then push box to line #2) |
| Partner B/Line 2: 6 Box Jump Overs (then push box to line #3) |
| Partner A/Line 3: 6 Box Jump Overs (then push box to line #4) |
| Partner B/Line 4: 6 Box Jump Overs (then push box to line #5) |
| Partner A/Line 5: 6 Box Jump Overs (then push box to line #6) |
| Partner B/Line 6: 6 Box Jump Overs (keep box at line #6 and repeat the same way heading the other direction…) |
| Bonus: (6 min) |
| Part 1: 3 Min Hang Hold (running clock) (>scaled: toes may lightly touch ground) |
| (*Each time you drop/rest: 2 Laps: then back to the bar) |
| Part 2: 3 Min HS Hold (cumulative)(>High Plank>Plank) |
| (*Each time you drop/rest: 2 Laps: then back to the wall) |
| 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) |
