Announcements
CrossFit Test Week is Coming!
One Rep Max Lifts & Benchmark Workouts abound in CrossFit at The Gym! See where you are and how far you’ve come.
Starts 10 July – any questions, ask a coach!
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
Back Squat (1 rep max)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
TC: 10 minutes
Score: time
KG: 20/15
Scaling Options
Beginner
4 min row, max meter
30 Thrusters @ 45/35 lbs
20 Jumping pull ups
Intermediate
1000m Row
50 Thrusters @ 45/35 lbs
15 Pull ups
Perform
For time
1000m Row
100′ HS walk
1000m Row