The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60sec Row/Bike/Run@ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run @ Moderate
30sec Pause Air squats
60sec Row/Bike/Run@ Hard
30 sec, wall walk into HS hold / Inchworm
B. Specific
1 set
6/6 Bulgarian split squats
6 Good mornings
6 hang muscle snatch
6 Front squats
6 push press
Then build to working set of:
3 Hang power cleans
3 Front squats
3 Jerks
Weightlifting
A: Clean (EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk
@60% of 1RM Clean)
TC: 10 min
Score: Weight
Scaling Options
Level 1
@ controlled weight across all sets
Metcon
B: Metcon (Time)
3 rounds for time
750/600m Row
7 Wall walks
50 Wall Balls 20/14 lbs
KG: 9/6 KG
TC: 25 minutes
Score: Time
Scaling Options:
Level 1
500/400m Row
7 Inch Worms
30 Wall Balls @ Light
Level 2
600/500m Row
4 Wall walks
40 Wall Balls @ 16/12 lbs