The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2:00 jump rope
10 Alternating Dead bugs
10 btn press
B. Activation
2 sets
6 Banded Y pulls
6 Banded Press
6 Hollow straight arm banded lat pull downs
6 Pause Wallballs (pause in squat)
Banded press: https://youtube.com/shorts/ELeNAYoeUQ4?feature=share
C. Specific
RX & Level 2: 1-2 sets
5 Beat swings
2-3 Explosive BMU swing: https://youtu.be/NOuEw2-ZfSI
1 BMU / Jumping BMU
Level 1: 1-2 sets
5 Beat swings
3 Empty bar strict press
3 OH medball toss practice
Weightlifting
Shoulder Press (4 sets
3 Strict press @ 70%
5 bar Muscle up
7 Wall balls 30/20lbs + As high as possible
Rest 2:00 between sets
)
TC: 18 minutes
Score: Weight on bar
Scaling Options
Level 1
3 Strict press @ Moderate to heavy
5 Overhead medball wall toss
Level 2
3 Strict press @ 70%
5 Jumping bar Muscle up
7 Wallballs @ heavy & As high as possible
Metcon
Metcon (Time)
7 rounds for time
30 double unders
3 Push press @ 70%*
* Same bar as previous section
TC: 12 minutes
Score: Time
Scaling Options
Level 1
30 single unders
3 Push press
Level 2
15-30 DU
3 Push press @ 70%