| The Lab Gym’s Heavy Metal Crossfit: Saturday 12/22/18 |
| 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: |
| WOD 1: “Fist Full of Steel” 30 Burpee Pullups (>Bar touch burpees x30 every round) 30 OH Squats (45/65, 65/95) (>BTN Thruster for weight/rom regression and 30 each round) (>Deadlifts 135-155/185-225)(>30 WB Every round) 300 ft Farmers Carry (20s/35s, 40s/70s)(3 trips down & back) 20 Burpee Pullups 20 OH Squats (45/65, 65/95) (>BTN Thruster for weight/rom regression and 30 each round) 300 ft Farmers Carry (20s/35s, 40s/70s)(3 trips down & back) 10 Burpee Pullups 10 OH Squats (45/65, 65/95) (>BTN Thruster for weight/rom regression and 30 each round) 300 ft Farmers Carry (20s/35s, 40s/70s)(3 trips down & back)Bonus: w/partner (5 alternating rounds: winner is partner w/most pushups complete) Person A: 20 KB Swings Person B: Max Reps Pushups |
| 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) |
