The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 sets
200m Run (Increase acceleration throughout)
10 Banded chest rows
10 Banded horizontal press
B. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
3 sets
3 Dynamic push-ups
20 second wall facing hs hold + 3 sec hspu negative
30 second free standing HS hold / hspu practice
Weightlifting
A: Bench Press (4 x 4 @80-90%
)
TC: 12 min
Score: Weight
Scaling Options
Level 1
4×4 @ ascending
Metcon
B: Metcon (Time)
For time
30-24-18
Alternating DB Squat Snatch 1×50/35 lbs
CTB
KG: 22.5/15 KG
TC: 12 min
Score: Time
Scaling Options
Level 1
30-20-10
Alternating DB Snatch @25/15 lbs
Body Rows
Level 2
Alternating DB Squat Snatch @35/25 lbs
Pull Up