The Lab Gym’s Heavy Metal Crossfit: Saturday 12/29/18

by | Dec 29, 2018 | Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Saturday 12/29/18
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:
“Redline Relay”
4 Rounds FBT (6 Redlines: 1 Trip through each =1 round per person-but, of 6 stations each only does 3)Person A: Line 1: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then proceed to line #2)
Person B: Line 2: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then proceed to line #3)
Person A: Line 3: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then proceed to line #4)
Person B: Line 4: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then proceed to line #5)
Person A: Line 5: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then proceed to line #6)
Person B: Line 6: 21 Swings, 15 Sit-ups(Cannonball Crunch/Bic Crunch), 9 HR Pushups (then A repeats at line 6 to start the next round, etc)

*keep box at line #6 and repeat the same way heading the other direction…for a total of 12 rounds amd 6 for each person.
*May switch order of pushups & situps
*May upgrade swings for SDHP 65/95, Situps for T2B, and Pushups for Burpees

Optional-Bonus: (6 min)
Part 1:
3 Min Hang Hold (running clock) (>scaled: toes may lightly touch ground)”
(*Each time you drop/rest: 2 Laps: then back to the bar)
“Part 2:
3 Min HS Hold (cumulative)(>High Plank>Plank)
(*Each time you drop/rest: 2 Laps: then back to the wall)
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)
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