| The Lab Gym’s Heavy Metal Crossfit: Saturday 1-13-18 |
| 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: 1 |
| 15 Min AMRAP(Stagger start and rotate stations every minute) 5 min per round (3 Rounds) (Score total reps) |
| 1 Min: WB |
| 1 Min: Row (cals) |
| 1 Min: Pick one-Sit-ups, Bicycle Crunch, Cannonball Crunch, Jackknife, or T2B |
| 1 Min: DU |
| 1 Min: Rest (Optional active rest: HS/Plank/L-Sit, etc) |
| WOD: 2 |
| 24 Lap Freedom Run: EMOM+AMRAP+FBT |
| On the minute: Perform the indicated number of pushups followed by AMRAP laps until the next minute mark hits. When you complete 24 laps you may stop. Otherwise, continue rounds adding pushups reps as stated until laps complete. *Switch directions every laps. |
| Until, 24 Laps: EMOM: Pushups as stated + AMRAP Laps. |
| Scaled/Masters: Women/Men: Start with reps of 2/4 and add 1 rep every minute from there (Ex: 2,3,4…11 and 4,5,6…13) |
| Rx: Women/Men: Start with reps of 3/6 and add 1 rep every minute from there (Ex: 3,4,5…12 and 6,7,8…15) (>Row max cals until all pushup reps/rounds complete in tune with clock rounds) |
| Bonus: |
| *w/running clock *optional 1 min rest between each part (2,1,2,1,2) *May scale with PVC |
| 2 Min: Max time w/barbell back squat and hold (rest only permitted by standing up then locking bar out overhead, when ready, BACK DOWN). 2 Min: Max time w/barbell front squat and hold (rest only permitted by standing up then locking bar out overhead, when ready, BACK DOWN). 2 Min: Max time w/barbell OH squat and hold (rest only permitted by standing up then resting bar on back, when ready, BACK DOWN). |
| 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) |
