The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 rounds
30 seconds skip rope
10 Prone pvc press
10 second wall facing hs hold or pike hold
Prone PVC press: https://youtu.be/F_n0S9kUNT4
B. Activation
2 sets
5/5 Banded Y pulls
9/9 Single arm DB/KB Z press
Gymnastics
A: Gymnastics (AMRAP – Reps)
Every 3 min for 12 min
3-5 Strict HSPU
5-7 Kipping HSPU
In remaining time 1 Burpee every 3-5 sec
TC: 12 min
Score: Total Reps
Scaling Options
Level 1
3-5 Push ups (hands elevated/knees)
5-7 Band assisted plank push ups
1 Burpee every 7-10 seconds
Level 2
3-5 Piked Strict HSPU
3-5 Kipping HSPU
In remaining time 1 Burpee every 5-7 sec
Metcon
B: Metcon (Time)
5 rounds
12 Push press 115/75 lbs
24 Double-unders
Rest until 10:00 cap
Then
Bike:
4x 12/10 Cals
Rest 1min between intervals. Time is when you finish the 4th interval
KG: 50/35 Kg
TC: Part 1: 10 min, Part 2: 8 min
Score: Time on Part 1
Scaling Options
Level 1
5 rounds
12 Push presses 65/45lbs
24 Single Unders
Level 2
5 rounds
12 Push press 95/65 lbs
24 Double unders