| The Lab Gym’s Heavy Metal Crossfit: Saturday 1/19/19 |
| 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: |
| Part 1: 7 Min AMRAP Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls (45-65/65-95/95/135) 10 push pressesREST 1-2 MIN.Part 2: EMOM (RX->RX+ REPS)/AMRAP Min: 1/EVEN: 2-3 SDHP +Max Laps (May trade w/Swings oir KB SDHP) Min: 2/ODD: 2-3 Push Press+Max Laps (May trade w/HSPU or Pushups) Min: 3/EVEN: 4-6 SDHP +Max Laps Min: 4/ODD: 4-6 Push Press+Max Laps Min: 5/EVEN: 6-9 SDHP +Max Laps Min: 6/ODD: 6-9 Push Press+Max Laps Min: 7/EVEN: 8-12 SDHP +Max Laps Min: 8/ODD: 8-12 Push Press+Max Laps Min: 9/EVEN: 10-15 SDHP +Max Laps Min: 10/ODD: 10-15 Push Press+Max Laps |
| 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) |
