| The Lab Gym’s Heavy Metal Crossfit: Saturday 5/12/18 |
| 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: |
| Outside Optional: |
| Part 1: 4 Rounds then switch jobs (and another 4 rounds) |
| 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: 4 Rounds (Rotate: one works and one rests) |
| Pick one (each group will perform the same):a) 20 MB Goblet Squats (>Barbell OHS) b) 100ft OH Walking Lunge + Sprint back w/ball |
| Part 2: 4 Rounds (Rotate: one works and one rests) |
| 50 DU (100 SU) (Resting partner: optional plank or squat and hold rest) |
| Bonus: |
| A1) PVC Wall Good Morning: x5 reps (8 sec down, hold for 8) |
| A2) PVC Jackknife: x10 reps w/3 sec pause at top (pipe as close to touching shins/feet as possible), then down for 5s. |
| 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. |
| B2) PVC Jackknife: x1 res w/brief pause at top then 30s down. |
| 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). |
| C2) PVC Jackknife: x3 reps w/10 sec pause at top (pipe as close to touching shins/feet as possible), then down for 10s. |
| 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) |
