The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Gymnastics Specific
Practice box kipping or circle drills
5 mins:
https://youtu.be/iKnI2StFvss
https://youtu.be/HI6EcmPDV7A
https://youtu.be/mn-kqa68LXk
C. Metcon Specific
2 sets ascending
3 Back squats
3 Snatch grip btn push press
3 OH squats
Gymnastics
Gymnastics (Checkmark)
4 Sets
30 Seated Band rows, fast
Rest 60 seconds
10 C2B Pull ups
Rest 60 seconds
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner:
10 Seated Band rows, Tempo
Rest 60 seconds
5 Negative Jumping pull ups / Ring Rows
Rest 60 seconds
Intermediate
20 Seated Band rows
Rest 60 seconds
5-10 Pull ups
Rest 60 seconds
Metcon
Metcon (4 Rounds for reps)
4 x
AMRAP 3 minutes
20/15 Cal Row
Max OH Squats 135/95 lbs
Rest 1 min between each AMRAP
TC: 15 mins
Score: Reps
KG: 60/43
Scaling Options
Beginner
Row 15/12 Cals
Max rep OHS @ 45/35lbs
Intermediate
Row 20/18 Cals
Max OH Squats @95/65 lbs