1-CrossFit – Mon, Jan 16

The Gym Lake Highlands – 1-CrossFit

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Warmup (Checkmark)

A. General

Continuous Tabata

*2 intervals per movement

-Bike,or Row

-Beat swings

-Scap pulls

-Hanging Leg raises (to L-sit)

B. Activation

2 sets

-7 Banded W-Y

-7 Banded T pull aparts

-7 DB press’s

C. Specific (Metcon)

Low ring snap pulls:

5 x 1-3

– Between each set complete 5 cal row.

(Athletes areencouraged to make the angle on the rings harder and harder each round.)



A: Gymnastics (Time)

A. Gymnastics


Strict HSPU

1:30 recovery machine of your choice between sets
Scaling Options

Level 1:


Banded pike HSPU or DB Strict press, seated

Level 2:

Each set performed in max 3 sets


1:20, 1:00, 45 sec caps of HSPU


B: Metcon (AMRAP – Rounds and Reps)

Amrap 15

30/25 Cal Row

9/6 Ring mu
TC: 15 min

Score: Rounds and Reps

Scaling options:

Level 1:

20/16 Cal row

6 Assisted strict pull ups

Level 2:

30/25 Cal Row

5/4 False grip Ring pull ups or Band assisted SRMU