The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
Row 250m / Jog 200m
10 Hanging strict knee raises
B. Mobility
Mini band wall slide ( no foam roller necessary)
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific (Metcon)
2-3 x 4/4 Pistol drill
Pistol
Level 1: Single leg Squat to a box
Level 2: Banded pistols, Heel raised pistol
RX: Box elevated pistol (higher ROM)
Gymnastics
Gymnastics (AMRAP – Reps)
3 rounds
3/3 Rope Rows with feet on bench
1-3 Rope Climb
*3/3 = 3 with Left hand on top, 3 with right hand on top
TC: 10 minutes
Score: Reps of Rope Climb
Scaling Options
Level 1
3 x 2-3 Lying rope pulls to standing
Level 2
3/3 Rope Rows
1 Rope Climb or Half rope climb
Metcon
Metcon (Time)
10 rounds for time
10 Pistols
10 Push press 95/65 lbs
RX+ Weighted pistols @ 35/26KB
TC: 15 minutes
KG: 43/30
Score: Time
Scaling Options
Level 1
7 rounds
10 Pistol onto box
10 Push press @ 45/35lbs
Level 2
6-10 Assisted pistols
7 Push press @ 95/65