The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
30 seconds Row @Low intensity
10 Empty bar thrusters
30 sec row @ moderate intensity
5 Jumping pull ups / BMU
B. Specific: Positions
5 Tempo hang “jumps”
5 Snatch pull unders
5 Tempo Hang power Snatch
5 Tempo Low hang Squat Snatch
Ramp up
Weightlifting
A: Metcon (Weight)
Snatch @135/95lbs
1 rep every 7 seconds for 30 reps
TC: 10
Scaling Options:
Level 1
1 Rep every 20 seconds for 20 reps
Level 2:
@ 115/75lbs
Metcon
B: Metcon (Time)
For time
15 Thrusters 115/75 lbs
10 Bar Muscle-ups
30 Box Jump over 24/20”
10 Thrusters 135/95 lbs
20 CTB
30 Box Jump over
5 Thrusters 155/105 lbs
40 TTB
30 Box Jump over 24/20”
KG: 50/35, 60/45, 70/50 KG
TC: 15 min
Score: Time
Scaling Options
Level 1
15 Thrusters @45/35
15 Assisted Pull Ups
15 Box Jump 20″/Plate
10 Thrusters @65/45
30 Ring Rows
15 Box Jump 20″/Plate
5 Thrusters @75/55
30 Hanging Knee Raise
15 Box Jump 20″/Plate
Level 2
15 Thrusters @75/55
10 Jumping Bar Muscle-ups
30 Box Jump over@24/20”
10 Thrusters @95/65
20 Pull ups
30 Box Jump Over
5 Thrusters @115/75
40 Toes to Eye Level
30 Box Jump over
RX+
15 Thrusters @135/95
15 Bar Muscle-ups
30 Box Jump over
10 Thrusters @155/105
45 CTB
30 Box Jump over
5 Thrusters @185/135
60 TTB
30 Box Jump over
Extra Accessory
Metcon (Checkmark)
3 sets not for time
8-10 Heavy Skull Crushers
8-10 Heavy DB Pullover
12 Barbell Biceps curls