| The Lab Gym’s Heavy Metal Crossfit: Saturday 11/17/18 |
| 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: |
| “Exorcis-A-Fran” (*If use 2 barbell options the 2 barbells and each will be on one far end of the room (may share alternate w/partner or face bars side ways to fit in tighter)21 Pullups(>Deadlift (45-95/65-135 Rx: 135-155/185-225)(>KB Swings) Broad Jumps x100ft 21 Thrusters (Bar-45+/45-65, Rx: 65/95)(>OHS/WBx2) Broad Jumps x100ft 15 Pullups(>Deadlift (45-95/65-135 Rx: 135-155/185-225)(>KB Swings) 1 Sided Lunges x100ft (switch sides at 50ft) (Upgrade Option: w/DB OH) (or Regress w/1 Sided Farmers Carry/Waiters Carry/Walking Lunges BW>Weighted) 15 Thrusters (Bar-45+/45-65, Rx: 65/95)(>OHS/WB x2) 1 Sided Lunges x100ft (switch sides at 50ft) (Upgrade Option: w/DB OH) (or Regress w/1 Sided Farmers Carry/Waiters Carry/Walking Lunges BW>Weighted) 9 Pullups(>Deadlift (45-95/65-135 Rx: 135-155/185-225)(>KB Swings) Bear Crawls x100ft (Upgrade Option: HS Walks) 9 Thrusters (Bar-45+/45-65, Rx: 65/95)(>OHS/WB x2) Bear Crawls x100ft (Upgrade Option: HS Walks) — Optional-Can make partner WOD but: Part 1: Person A does the 21, 15, 9 and Person B the middle work while Person A rests. Then, repeat from the start but switching roles. |
| 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) |
