The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
– 10 Yoga Push Ups
– 30 sec Ring row
– 30 sec Cal Machine
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets
3 Strict press (1 ¼) @ light to moderate
3 Jumping pull up + negative 3 seconds*
*Pair up athletes and have spotters where needed
Weightlifting
A: Weightlifting (Weight)
4 sets
3 Strict press @80%
4-6 Weighted strict chin-ups
Rest 2 mins
TC: 15 min
Score: Weight
Scaling options
Level 1
3 Strict Press
4-6 Band assisted strict chin up
Level 2
3 Strict press @80%
4-6 Strict chin-ups
Metcon
B: Metcon (5 Rounds for reps)
5 sets
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters 75/55 lbs
1:40 min rest
KG: 35/25 KG
TC: 15 min
Score: Total Reps (1 Calorie = 1 rep)
Scaling Options
Level 1
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @45/35 lbs
1:40 min rest
Level 2
20 sec Cal machine @all out
40 sec rest
20 sec Max Thrusters @55/45 lbs
1:40 min rest