The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Row/Bike/Run
@ easy
30sec Banded good mornings
45sec Row/Bike/Run@ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run@ Hard
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
A: Clean and Jerk (Max Effort
1 Rep Max)
TC: 16 min
Score: Weight
Scaling Options
Level 1
2 Clean and Jerks
Metcon
B: Metcon (Time)
“Chipper Test: 22′ QF Event 1”
For time
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
2 x 50/35-lb dumbbells for all lunges
HSPU: 3.5/2” deficit
KG: 22.5/15 KG
TC: 15 min
Score: Time
Scaling Options
Level 1
50 walking lunges
30 DB Push Press
40 walking lunges
20 Hand elevated push ups
30 walking lunges
10 Banded pike push ups
Level 2
50 dumbbell walking lunges
20 pike handstand push-ups
40 front-rack walking lunges
10 handstand push-ups
30 overhead walking lunges
5 handstand push-ups
2 x 35/25-lb dumbbells for all lunges