1-CrossFit – Mon, Dec 19

The Gym Lake Highlands – 1-CrossFit

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Warm-up

A. General

1 min row or bike @easy

10 Inchworms

45 sec row or bike @mod

10 banded pull aparts

30 sec row or bike @hard

10 PVC shoulder dislocates

B. Specific Gymnastics

2 sets

3 Scap pull + box hollow body*

5 Glide swings

7 pause ring rows**

https://youtu.be/iu7CjzonbZE

C. Specific Metcon

3 sets @ ascending

5 cals @ hard

3 clean first pulls

3 clean pulls

3 squat cleans

Gymnastics

A: Gymnastics (Checkmark)

3 rounds

2 minute Air Bike or Row

7 Bar Muscle-ups

1 minute Air Bike or Row

5 Bar Muscle-ups

Rest 2 Minutes between rounds
TC: 18 minutes

Score: N/A

Scaling Options:

Level 1:

5 assisted strict pull ups

2 mins recovery bike or row

5 Ring rows

1 min recovery bike or row

Level 2 :

2 minutes airbike or row

5 Jumping BMU

1 minute airbike or row

3 Jumping BMU OR glute bridge straight arm pull down

Rest 1 minute

Metcon

B: Metcon (4 Rounds for reps)

EMOM 4

Odd: 40 sec max Cal Row/Bike

Even: Max Squat Clean @135/95lbs

— Rest 1min

EMOM 4

Odd: 40 sec Max Cal Row/Bike

Even: Max Squat Clean @155/105lbs

— Rest 1min

EMOM 4

Odd: 40 Sec Max Cal Row Row/Bike

Even: Max Squat Clean @185/125lbs

— Rest 1min

AMRAP 1 min

Squat Clean @225/155lbs
TC: 16 min

Score: Squat clean reps for every section

Scaling Options

Level 1:

Clean (Power or Squat)

same weight across @ light

Level 2:

Cleans:

95/65 lbs OR 45%

115/75lbs OR 50%

135/95 lbs OR 55%

155/105 lbs OR 60%