The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
1 min Row @ increasing intensity
30 sec deep squat T spine rotations
30 sec tall box jumps
B. Specific
3 sets @ascending
3 Back squats
5 Back rack elbow rotations
3 Front squats
*Re rack the bar between the elbow rotations and front squats
Weightlifting
A: Front Squat (2 RM)
TC: 15 min
Score: Weight
Scaling Options
Level 1
5×2 @ ascending weight
Metcon
B: Metcon (Time)
6 rounds for time
3 Deadlift 315/225 lbs
9 Box Jumps 24″/20″
Run 200m
Rest 30 seconds after each round
KG: 145/100 KG
TC: 18 mins
Score: Time
Scaling Options
Level 1
3 Deadlift @ Heavy
6 Box Jumps 20″/Plate Jump
100m Run
Level 2
3 Deadlift @225/155 or 80%
9 Box Jumps 24″/20
200m Run