| The Lab Gym’s Heavy Metal Crossfit: Saturday 6/18/2016 |
| 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):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) |
| Thruster/Clean Sotts: Bonus Warm-up |
| On the ~30s w/5 reps each |
| Pipe: |
| Front Squat x5 (x1-2 rounds) |
| M Press x5 (x1-2 rounds) |
| Thruster x5 (x2-3 ish rounds) |
| Front Sotts x5 (x2-3 ish rounds) |
| Bar: |
| Front Squat x5 (x1-2 rounds) |
| M Press x5 (x1-2 rounds) |
| Thruster x5 (x2-3 ish rounds) |
| Front Sotts x5 (x2-3 ish rounds) |
| WOD: |
| “Thruster-Sled-Flip-Sprint-athon” |
| Partner: |
| 3 Rounds of: |
| Partner A: 15 Thrusters (45/65, 65/95). Once complete-Partner B: Pushes sled 50ft (0/25, 25/45). |
| *After 3 rounds partners will switch roles AND exercise order will flip. |
| Partner A: Pushes sled 50ft (25/45). Once complete, Partner B: 15 Thrusters (65/95). |
| Part 2: |
| 3 Rounds of: |
| Partner A: 15 Pushups + 25 BW Squats (Or: 15 OH Squats 45/65, 65/95). Once complete-Partner B: Tire flip 50ft. |
| *After 3 rounds partners will switch roles AND exercise order will flip. |
| Partner A: Tire flip 50ft. Once complete-Partner B: 15 Pushups + 25 BW Squats (Or: 15 OH Squats 45/65, 65/95). |
| Part 3: |
| 6 Rounds of: |
| 300 ft Sprint Relay: Partner A Sprints 300ft (Partner B resting). Once complete partner B sprints 300ft. |
| Tabata: |
| Pick ANY 2 and rotate for a 10 minute tabata: |
| Rope climb |
| Row |
| Pistols |
| Sled Push |
| Tire Flip |
| Burpee |
| Pushup |
| Pullups |
| High Knees |
| DU |
| KB Swings |
| BJ/BW Squats |
| Ring Dips |
| Ring Rows |
| HSPU/HS |
| Static Citcuit: |
| 30s each (includes transition time): 3:30/round (2 rounds) |
| Squat & Hold |
| HS |
| Flying Arch |
| Flying Superman |
| Split Squat-R |
| Split Squat-L |
| L-Sit Hang/Pullup Hang |
| 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) |
