| The Lab Gym’s Heavy Metal Crossfit: Saturday 4/27/19 |
| 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: |
| Partner WOD: *Partners A & B will start at the opposite redlines from each other (50ft apart). *One person working at all times.Partner A: 3,6,9,12,15 DB Clusters +50ft Farmer’s Carry (Scaled/Masters: 15/25, Rx: 35/50)(DB touches the ground then squat clean into thruster. Scaled/Masters May regress w/DB Thrusters) Partner B: 3,6,9,12,15 Box Jumps (>step-ups) +50ft Box PushAfter all 5 rounds complete partners will switch exercises. Partner A: 3,6,9,12,15 Box Jumps (>step-ups) +50ft Box Push WOD 2 or Bonus Below: (w/partner) Bonus: |
| 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) |
