The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Full squat T spine rotations
60sec
https://youtu.be/w4IdAUSHJUU
C. Specific: Focus is on bar path
3 Segmented pull: Knees to power position
3 Segmented pull : Below the knee to power position
3 Position halting Clean deadlift: Pause at lift off/Pause below the knees/Pause at power position
3-5 Tempo Cleans
—-
3 Push press
3 Jerk balance
3 Split jerk
Jerk Balance: https://youtu.be/wHgxUPiEoX8
Weightlifting
Clean and Jerk (2 x (2+1) @70%
2 x (2+1) @80%
1 x (2+1) @85%
Rest as needed between sets
)
*Squat Clean
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 2+1 @ across
Intermediate
As written
Perform
As written
Metcon
Metcon (3 Rounds for time)
3 sets of
3 rounds
5 Power cleans 135/95 lbs
5 Bar Facing Burpees
Rest 2 minutes between sets