The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 min Row @ increasing intensity
B. Mobility
Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 Sets
4/4 Single leg Hip Thrust
25/25’ Banded monster walk
4-6 Banded Back squats @ ascending
*Mini-band around the legs, just below the knee. Focus on pressing outward on the band as you squat down in order to create hip torque.
Weightlifting
A: Back Squat (2 RM)
TC: 18 minutes
Scaling Options
Level 1
6 x 2 @ across
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
10 Deficit HSPU @ 3/2″
10 Deadlifts 225/155lbs
200m Run /18 Cal row
KG: 100/70
Scaling Options
Level 1
8 Push ups/Hand elevated push ups
10 Deadlifts @ 95/65lbs
Level 2
5 HSPU/Pike HSPU
10 Deadlifts @ 185/135lbs