The Gym Lake Highlands – 1-CrossFit
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.)
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Gymnastics
A: Gymnastics (Time)
A. Gymnastics
21-15-9
Strict HSPU
1:30 recovery machine of your choice between sets
Scaling Options
Level 1:
15-12-9
Banded pike HSPU or DB Strict press, seated
Level 2:
Each set performed in max 3 sets
or
1:20, 1:00, 45 sec caps of HSPU
Metcon
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