The Lab Gym’s Heavy Metal Crossfit: Saturday 3/16/19

by | Mar 16, 2019 | Heavy Metal Crossfit Workouts

The Lab Gym’s Heavy Metal Crossfit: Saturday 3/16/19
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:
CF Open WOD 19.4…TBC

Open 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

***Scaled:
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

Men snatch 65 lb., may step over bar on the burpees
Time cap: 12 minutes

—-
If ndid Open WOD yesterday:
“1/2 Chelsea +1”

15 Min EMOM:
*No matter where you are with the reps: begin the top of the minute w/1 GTOH
**Ninja Bonus: add 1 rep as long as possible up to 5 reps w/barbell exercise
***If not getting all reps in cut down to: 3,6,9 (on BW movements)

EMOM:
1 Rep of: Barbell exercise of choice: Snatch, GTOH, Deadlift, OHS, Thruster, etc w/~45-65/65-95, 95/135
5 Pullups
10 Pushups
15 BW Squats

Optional Bonus: 10 Min Test:
Accumulate as miuch time in 10 min of:
a) BW Squat & hold (mayu alternate w/plank/HS but goal is for squat)
b) BB Squat & hold and can rotate bw/nar locked out obverhead
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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