The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
EMOM 6
Odd-8- 15 burpees
Even – 10-16 Plate in and outs
B. Mobility
PNF Pigeon stretch
5 repetitions
– 5 seconds contraction, pushing against the floor with your leg
– 5 seconds stretch, moving your upper body toward the floor
C. Specific
3 Clean pulls
3 Tall muscle cleans
3 Tall Clean onto plates
3 Scoops into clean ( Pull the bar from the top of the knee to power position 2-3 times before perform the clean)
3 Pause front squats
()
Weightlifting
A: Clean (EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)
TC: 12 min
Score: Weight
Scaling Options
Level 1
2 Cleans
RX+:
Clean + Split Jerk
EMOM 12
Min 1-3: 2+2 @50%
Min 4-6: 2+1 @65%
Min 7-9
Metcon
B: Metcon (Time)
21-18-15-12-9-6
Thrusters @ 95/65lbs
TTB
KG:45/30 KG
TC: 18 min
Score: Time
Scaling Options
Level 1
18-15-12-9-6
Thrusters @ 45/35lbs
Hanging Knee Raise
Level 2
Thrusters @ 75/55lbs
Toes to eye level