The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 Rounds
60 Seconds Row/Bike/Run @Easy
5 Back rack elbow rotations
5 Front Squats @ ascending
10 Russian KBS
B. Specific
All Athletes:
– Glide Swing drill
https://youtu.be/rW7ZsKmUQKU
B. Specific cnt’d
Level 1 & Level 2
– Jumping Lat to Fly: https://youtu.be/N7PCrTw3TUA
– Jumping BMU: https://youtu.be/K8s-2O4Ck8A
After these drills, athletes will set up their stations for the BMU or modifications.
Gymnastics
A: Metcon (Time)
For time
50 KBS 53/35
30 Bar Muscle-ups
TC: 10 min
Score: Time
Scaling Options
Level 1
30 KBS @ 26/18
30 Assisted Strict Pull Ups
Level 2
50 KBS @ 35/26
30 Jumping BMU
Metcon
B: Metcon (4 Rounds for time)
E3MOM x 4
100 Double-unders
20 Step ups 24/20” + 1 x 50/35lbs
Active recovery on Bike or Rower in remaining time
KG: 22.5/15KG
Score: Times
TC: 16 min
Scaling Options
Level 1
E3MOM x 4
60 Single unders
16 step ups @ 20”
In the remaining time, active recovery on Bike or Rower
Level 2
E3MOM x 4
60 Double unders or 100 Single Unders
20 step ups @ 24/20 @ 1×35/25
In the remaining time, active recovery on Bike or Rower