The Gym Lake Highlands – 1-CrossFit
Warmup (Checkmark)
A. General
Amrap 5
6 step ups / Box jump
6/6 Single arm Push press
20 Seconds/side PNF lat stretch on floor
B. Specific
Jerk Drills
5 btn dip hold
5 btn elbow rotations
5 btn Push press + pause in ext.
5 drop jerk
5 Push press from the split
3 tempo split jerks
3 tempo split jerks @ light weight
()
Weightlifting
A: Push Jerk (Jerk (athlete’s choice on style)
Every 2 minutes for 10 minutes
3 @70-80%
)
TC: 10 min
Score: Weight
Scaling Options
Level 1
3 @ light
Metcon
B: Metcon (Time)
4 rounds, for time
40 wall balls @14/10 lbs
30 Box jump + step down @24/20″
20 DB snatch @50/35 lbs
KG:6/4, 22.5/15 KG
TC: 20 min
Score: Time
Scaling Options
Level 1
30 wall balls @10/8 lbs
20 Box jump + step down @20/plate”
10 DB snatch @25/15 lbs
Level 2
30 wall balls @14/10 lbs
20 Box jump + step down @24/20″
20 DB snatch @35/25 lbs