The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
Specific (Metcon)
Increase load to workout weight
3 sets
3 deadlifts
3 back squats
—
5 KBS
5 Goblet squats
Gymnastics
Gymnastics (Weight)
6 sets
4/4 Box elevated pistols @3.2.X.1
RX+: Weighted
TC: 12 minutes
Score: Checkmark
Scaling options
Beginner
6 x 3/3 Seated pistols
Intermediate
4/4 Band assisted pistol with pause in bottom
Metcon
Metcon (Time)
2 rounds
15 Deadlifts 135/95 lbs
10 Back Squats 135/95 lbs
Rest 3 minutes
2 rounds
15 KBS 53/35
10 Goblet squats 53/35
TC: 13 minutes
Score: Time including rest
KG: 60/43
Scaling options
Beginner
10 Deadlifts @ 65/45lbs
10 Back Squats
—
10 Russian KBS @ 16/12kg
10 Goblet squats @ 16/12kg or air squats
Intermediate
15 Deadlifts @ 115/75lbs
10 Back Squats
—
2 rounds @ 24/16kg
15 KBS
10 Goblet squats