1-CrossFit – Fri, Feb 10

The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard


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



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


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)


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).