| The Lab Gym’s Heavy Metal Crossfit: Saturday 5/7/2016 | ||
| General & Specific Warm-up: [~10 minutes] | ||
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (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, Burpeesx5+ | ||
| General Barbell Warm-Up (pvc>barbell):Good morning, behind the neck press, back squat x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) | ||
| 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) | ||
| *Ninjas: may opt. Out w/100+ DU or Laps for 3 min | ||
| Mini Gaza: | ||
| 3 Rounds for Time | ||
| 35 Kettlebell Swings | ||
| 30 Push-Ups | ||
| 25 Pull-Ups (>Jumping or r. rows) | ||
| 20 Box Jumps (24/30) | ||
| 1/2 mile Run (or 12 laps) | ||
| (x1-3 sets depending on quality/time) *use trust me method to establish split leg | ||
| WOD 2: | ||
| Tabata- | ||
| Wall Ball | ||
| Bonus: | ||
| Partner WOD | ||
| Part 1: 3 rounds each person | ||
| Person A: KB Swing x30 (or 30 DU or 60 SU) | ||
| Person B: PVC/BB OH Squat (or wall sit) | ||
| Part 2: 3 rounds each person | ||
| Person A: KB Swing x30 (or 30 DU or 60 SU) | ||
| Person B: PVC/BB Front Squat Hold or HS or High Plank) | ||
| 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) | ||
| *Any make up work of anything missed through the week (preferably Tu or Thur work) | ||
