1-CrossFit – Fri, Dec 16

The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard

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.

()