The Lab Gym’s Heavy Metal Crossfit: Saturday 1/9/16
General & Specific Warm-up: [~10 minutes]
Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (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, Burpeesx5+
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)
General Barbell Warm-Up (pvc>barbell):RDL, Front Squat, BN Split Press R&L x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)
Position Stretches for the Jerk (pvc>barbell):Front rack, OH Lockout, Split stance BN Press & hold x10 sec each x2-3 rounds =1 set.
WOD 1: Partner
4 x 8 min AMRAP – each. 2 minutes rest between each set
Work in teams of 2:
Part 1: 6 Min on, 2 min off
20 – DB/KB Snatches (15/25, 50/70)(each person completes at the same time)
15 – Synchronized Deadlifts (95, 135)
Part 2: 6 Min on, 2 min off
200 – Double Unders (share the reps)(>SU x300)
15/15 synchronized hang Cleans (95/135)(both with own bar, but at the same tempo)
Part 3: 6 Min on, 2 min off
20 – Burpees over planker (partner)(share the reps)
15/15 – Synchronized Shoulder to OH (95/135)
Part 4: 6 Min on, 2 min off
20 – Partner Situps (legs clasped)
15/15 – Synchronized Thrusters (95/135)
- Power clean + Front Squat
- Clean
WOD 2:
10 Min AMRAP
20 KB DL (AHAP)
6 Laps (first lap: keep KB in right hand, 2nd lap: KB in left hand, laps 3-6: No KB)
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)
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)
