The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30 seconds single unders
4/4 Shrimp squats or Cossack squats
30 seconds double unders
10 V-ups
30 seconds triple unders or crossovers or a cool rope trick
B. Mobility
Couch stretch
45 seconds/side
B. Specific
3 sets
5 Cal Row @ hard
30 seconds candlestick practice @ ascending skill
https://youtu.be/V4OTFKwPM2w
Then progress the pistol and set up the workout.
Metcon
A: Metcon (Checkmark)
EMOM 30minutes
Odd: 10/7 Cal Row + 8 Pistols
Even: 30 Double-unders + 6 Plate G2OH (35/25)
Scaling Options:
Level 1:
EMOM 30
1- 20 sec row + 10 Air Squats
2- 20 sec Jump rope + 6 Plate G2OH 25/15lbs
3- Rest
Level 2:
Odd- 10 Cal row + 10 Heel Lock Pistols
Even- 30 secs Jump rope + 4 Plate G2OH35/25lbs
Extra Accessory
Accessory (Checkmark)
3 rounds
5-10 Ring Dips
10 Lu raises
Rest 60 seconds
Goal: Upper body strength
Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.