The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
EMOM 6
odd- 40 seconds jump rope
even- 5 burpees + 6 step ups
B. Mobility
Front Rack elbow rotations
10/10reps
C. Specific
5 Empty bar RDL, clean grip
5 RDLs int muscle clean
5 Strict press in split stance
—-
5 Tempo Power Clean, pause at the pocket 3 seconds
5 Tempo Split jerk pause in the bottom of the dip
3 Tempos clean and Jerk
3 Tempo clean and jerk with light load
Weightlifting
A: Clean and Jerk (Every 90 seconds for 7 sets
30 Double-unders
2 Clean & Jerk
Weight starts @ 75%)
TC: 11 minutes
Score: Weight
Scaling Options:
Level 1
30 single unders
1 Clean and jerk @ light, across
Metcon
B: Metcon (Time)
21-18-15-12-9-6-3
Burpee Deadlift 2×50/35lbs
Box jump @24/20″
KB Swing @53/35
TC: 20 minutes
KG: 22.5/15
Score: Time
Scaling Options
Level 1
18-15-12-9-6-3
Burpees
Step ups @ 20″
Russian KBS @ 26/18
Level 2:
21-18-15-12-9-6-3
Burpee Deadlift @2×35/25lbs
Box jump @24/20″
KB Swing @35/26