| The Lab Gym’s Heavy Metal Crossfit: Saturday 2/27/16 |
| General & Specific Warm-up: [~10 minutes] |
| Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) |
| CF-JTLC: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, Burpeesx5+ |
| 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) |
| Open WOD: 16.1 (20 min AMAP) |
| Complete as many rounds and reps as possible in 20 minutes of: |
| 25-ft. overhead walking lunge (65/95) |
| 8 burpees |
| 25-ft. overhead walking lunge |
| 8 chest-to-bar pull-ups |
| Scales by division: |
| Scaled |
| (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) |
| Complete as many rounds and reps as possible in 20 minutes of: |
| 25-ft. front rack walking lunge |
| 8 burpees |
| 25-ft. front rack walking lunge |
| 8 jumping chin-over-bar pull-ups |
| Men lunge 45 lb. |
| Women lunge 35 lb. |
| Masters |
| (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) |
| Complete as many rounds and reps as possible in 20 minutes of: |
| 25-ft. overhead walking lunge |
| 8 burpees |
| 25-ft. overhead walking lunge |
| 8 chin-over-bar pull-ups |
| Men lunge 65 lb. |
| Women lunge 45 lb. |
| Scaled Masters |
| (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) |
| Complete as many rounds and reps as possible in 20 minutes of: |
| 25-ft. walking lunge |
| 8 burpees |
| 25-ft. walking lunge |
| 8 jumping chin-over-bar pull-ups |
| *Lunges are unweighted |
| WOD 2: |
| 10, 8, 6, 4, 2 TGU (15/25) |
| 300ft Sprints (down and back 3x) |
| Then right into: |
| 5,4,3,2,1 Wall Walks (Walking planks 25, 20, 15, 10, 5) |
| 300ft Sprints (down and back 3x) |
| Bonus: |
| 10 min: non-stop hold: squat and hold, HS, plank, hollow rock |
| 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) |
