The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
10/8 cal Machine
15 Empty bar Front squats
10 pause ring rows
5 Beat swings
B. Metcon prep
2 sets @ working weight
9 Front squats
9 CTB
Gymnastics
A: Skill Practice (Checkmark)
Kipping/Butterfly Technique
Pull ups Kipping
– Box assisted beat swing
– Beat Swing
– Box Lat to fly
– Box Kipping pull ups, both feet or swinging leg off side
Pull ups Butterfly:
– Double leg box circle drill
– Single leg box circle drill
TC: 15 minutes
Score: N/A
Scaling Options
Level 1
Pick 2 of the Pull Up Kipping Progressions
Level 2
Pick 1 progression from Kipping and 1 from butterfly
Metcon
B: Metcon (Time)
For Time
27-21-15-9 reps of:
Front Squat (95/65 lb)
Chest-to-Bar Pull-Ups
KG: 45/30 KG
TC: 18 minutes
Score: Time
Scaling Options
Level 1
21-15-12-9 reps of:
Front Squat (45/35 lb)
Jumping Pull-Ups
Level 2
27-21-15-9 reps of:
Front Squat (75/55 lb)
Pull-Ups
Extra Accessory
Skill Work (Checkmark)
Open Weakness Skill Work
EMOM 10minutes
AMRAP 30 sec
Choose any movement considered a weakness. This movement must be light (below 50% of your max rep if it’s a barbell).