| The Lab Gym’s Heavy Metal Crossfit: Saturday 12/1/18 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up:Corrective & JTLC, General Barbell Warm-up (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, 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: FBT: 30 Min Clock 3,6,9,12,15,18,21 Deadlifts (Scaled/Masters: 65-95/95-135 Rx: 135/185, Rx+: 205/275) (>Pushups x2/BW Squats x2/Burpees x3/Pushups+BW Squats: x1+2>SDHP: 45-65/65-95 x15 every round) 50ft Sled Push (0/25, 25/50, 45/90) (>Box Push)Part 2: w/remainder of the clock AMRAP Angie rounds 100 Pull-ups (Split options: 5×20,10×10, 20×5, 25×4, 33×3, 50×2) 100 Push-ups (>Ugrade options: HSPU/Dips) 100 Sit-ups (Upgrade options: T2B, etc) 100 Squats (>DU/SUx2)or: Barbell Angie:) Barbell Bentover Row (45-65/65-95, 65/95, 95/135) (Split options: 3×33,5×20,10×10, 20×5) Barbell Pushups Barbell Rollouts Barbell Squats Optional Bonus: w/partner (6 min AMRAP) |
| 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) |
