The Lab Gym’s Heavy Metal Crossfit: Saturday 8/20/16
| 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 1: |
| 100 BW Squats TO Jumping Pullups |
| WOD 2: FBT |
| Wall Walks 5>1 (-1) |
| KB Swings 50>10 (-10) |
| WOD 3: 2 rounds |
| 1 Min Rounds (~1-3 people at each station) |
| 1-Rope Climb |
| 2-Tire flip |
| 3-T2B>HLR/Sit-ups |
| 4-HS |
| 5-BW Squats/BJ/Step-ups/Squat & Hold |
| 6-Pullups/Pullup Hang |
| 7-Laps |
| 8-REST |
| WOD 4-Bonus (w/partner) |
| 10 Rounds: |
| Pick: 10 OHS or Thruster (65/95) |
| And: 10 Burpees or 20 DU/40 SU |
| 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) |
