The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 6
odd- Row 45 seconds
even- 5 plyo box jumps
https://www.youtube.com/watch?v=GKfmJGwwKFE
B. Activation
3 sets
8 pike pulls, feet on rower
6 Banded OH hip thrust
https://www.youtube.com/watch?v=XZzALsb17vw
Drills
Row Technique (Checkmark)
Rowing Pick Drill
3 minutes row, without straps
2x
1 Min Arms only
1 Min Hips (body)+arms
1 Min Full stroke
Metcon
Metcon (AMRAP – Rounds and Reps)
Buy in: Row 2/1.5km (8 min max)
AMRAP 10minutes
10 DB snatch 1×50/35 lbs
10 box jumps, no rebound 24/20”
Buy out: Row 2/1.5 km (8 min Max)
TC: 28 minutes
KG: 25/15
Score: Total row Time + Rounds and reps
Scaling Options
Level 1
Row 6 min max distance
into
Amrap 10
10 DB snatch @ 1 x 25/15lbs
10 box jumps, no rebound @24/20″
into
Row 6 min max distance
Level 2
Row 2/1.5km (8 min max)
into
Amrap 10
10 DB snatch @ 1 x35/25 lbs
10 box jumps, no rebound @24/20″
into
Row 2/1.5 km (8 min Max)
RX+
Row 2km
into
Amrap 10
10 Devil press @ 1 x50/35 lbs
10 box jumps, no rebound @24/20″”
into
Row 2km
Row Times (2 Rounds for time)
Scoring of your 2x Row 2/1.5km (8 min max)