| The Lab Gym’s Heavy Metal Crossfit: Saturday 5/11/2019 |
| 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: |
| Part 1: 3 Rounds (One works and one rests and after 3 rounds switch jobs then another 3 rounds: 6 total) (*When switching roles last person to rest will start)Partner A: 400m Run (or Swings/High Knees+Butt Kicks, etc) Partner B: 25 WB and rest until A returns & can’t switch until both done. Part 2: 3 Rounds (One works and one rests and after 3 rounds switch jobs then another 3 rounds: 6 total) (*When switching roles last person to rest will start) a) 20 MB Goblet Squats (>Barbell OHS) Part 3: 4 Rounds Alternating (One works and one rests but will alternate w/the same exercise) 50 DU (100 SU) (Resting partner: optional plank or squat and hold rest) Opt. Bonus: B1) PVC Wall Good Morning: x5 reps (8 sec down and up normal): THEN (from same position): PVC Back Row+Hold: x5 reps w/8s hold. C1) PVC Wall Good Morning with Shoulder Press: Standing press x3 reps to test/proove shoulder position. Then, Slow Good Morning into position: 5 Good Morning Presses w/5 sec hold at lockout (Hips at 90 degrees and pipe behind ears). |
| 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) |
