| The Lab Gym’s Heavy Metal Crossfit: Saturday 12-30-17 |
| 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: |
| “Sayonara 2017” |
| *When splitting up laps (next person up-walk directly across the room to beat them to the next spot/be ready to take over) *Each group: start on opposite corners/ends w/equipment ready to switch out each time. *May scale/simplify by: 1-All laps are synchronous running, 2-All laps are alternating farmer’s carries. |
| Partner A: 20 Cal Row (>20 DU/40 SU) |
| Partner B: 17 WB |
| January Round: 1 Lap: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| February Round: 2 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) |
| Partner A: 20 Cal Row |
| Partner B: 17 WB |
| March Round: 3 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| April Round: 4 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) |
| Partner A: 20 Cal Row |
| Partner B: 17 WB |
| May Round: 5 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| June Round: 6 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl |
| Partner A: 20 Cal Row |
| Partner B: 17 WB |
| July Round: 7 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 1 Laps Synchronous Run |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| August Round: 8 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 2 Laps Synchronous Run |
| Partner A: 20 Cal Row |
| Partner B: 17 WB |
| September Round: 9 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 3 Laps Synchronous Run |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| October Round: 10 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 4 Laps Synchronous Run |
| Partner A: 20 Cal Row |
| Partner B: 17 WB |
| November Round: 11 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 5 Laps Synchronous Run |
| Partner B: 20 Cal Row |
| Partner A: 17 WB |
| December Round: 12 Laps: Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Walking Lunges (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Lunge (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-OH Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Goblet Carry (Plate: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Farmer’s Carry (DBs: 10/25, 25/45) Partner-A: 1/2 Lap, Partner-B: 1/2 Lap-Bear Crawl Partner-A & Partner-B: 6 Laps Synchronous Run |
| 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) |
