The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
60 sec Machine
30 sec World’s greatest stretch (15sec/side)
30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk
30 sec Banded face pulls
B. Specific
Pull Drills
5 snatch lift offs
5 Tempo Snatch high pulls
5 Hang snatch jumps
https://youtu.be/RB0czoDhPcQ
Reception Drills
5 OHS
5 tall Snatches
5 tempo snatches
-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.
Weightlifting
Snatch (3 x 1 @85-90%)
TC: 18 Min
Score: Weight
Scaling Options
Level 1
3 x 2, Accross
Metcon
Metcon (Calories)
3 rounds
1 min max Cal Machine
1 min max KBS 70/53
1 min max Bodyweight Lunges
1 min rest
TC: 12 Min
Score: Cals on Machine
Scaling Options
Level 1
1 min max Cal Machine
1 min max Russian KBS @16/12kg
1 min max wall sit
1 min rest
Level 2
1 min max Cal Machine
1 min max KBS @ 53/35
1 min max bodyweight lunges
1 min rest
Extra Accessory
Core (Checkmark)
Windshield washers
3 x 10
Rest as needed between sets