| The Lab Gym’s Heavy Metal Crossfit: Saturday 7/30/2016 |
| 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 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: |
| WOD 1: “Self Worth Test #2 |
| 50 Back Squats (loaded to equal bodyweight) (>Less than or equal to: .75 BW x75 reps. >Less than or equal to: .5 BW x100 reps) (May put bar in the rack) |
| WOD 2: “Motion Sickness #2” |
| 50 TGU (25 each side)(5/10, 15/25) |
| 50 Burpee Box Jumps |
| WOD 2: Partner WOD |
| Part 1: 4 rounds-Person A: 10 Wall Ball while Person B holds handstand (then switch =1 round) |
| Part 2: 4 rounds-Person A: 20 KB Swings while Person B holds wall sit (then switch =1 round) |
| Part 3: 4 rounds-Person A: 4 Laps while Person B holds plank (2 Laps: front, 1 lap: side plank, 1 lap: other side plank)(or: hollow rock/arch=2 laps each) (then switch =1 round) |
| Burden Run/Carry |
| 3 Rounds (6 min cap) |
| *May rest: BUT, must stop and may not move forward unless plate is in position. (10/25, 25/45) |
| Plate Overhead: 2 Laps (>Bear hug) |
| Plate in right hand: 1 Lap |
| Plate in left hand: 1 Lap |
| 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) |
