The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
PNF elevated Pigeon stretch
5 repetitions/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward the box
C. Activation
2 sets
7 Band W pulls
7 Pause Back Squat (3 sec in bottom)
3 Back rack Vertical
Weightlifting
Back Squat (7 x 1 @90%+
Rest as needed between reps
)
TC: 18 mins
Score: Weight
Scaling Options
Beginner
7 x 2
Intermediate
As written
Metcon
Metcon (Time)
4 rounds for time
15 Thrusters
15 Power Snatch
@ 75/55lbs
TC: 11 min
Score: Time
KG: 35/25
Scaling Options
Beginner
@ 45/35 lbs
10 Thrusters
10 Power Snatch
Intermediate
@ 65/45lbs
15 Thrusters
15 Power Snatch