The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
Box squat ramp up
4-3-2-1-1-1
8 banded mornings between first 3 sets
C2. Specific Metcon (After Squats)
With empty bar, 3-6 reps of
Tall clean and press
Tall clean and jerk
Hang clean and jerk
Clean and jerk
Weightlifting
Back Squat (Box Back squat
4 x 1 @ 90%)
TC: 10 minutes
Score: Weight
Scaling Options
Beginners
4 x 3 @ Tempo
Intermediate & Perform
As written
Metcon
A: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 3 minutes then perform B
B: Metcon (Time)
3 rounds for time
400m Run
24 DB Snatch 1x 50/35lbs
14 HR Push ups
TC: 18 minutes
Score: Times
KG: 60/43
Scaling Options
Beginner
20 clean & jerks @ 55/35 lbs
—
200m Jog
14 DB Snatch @ 25/15lbs
8 Band assisted Push ups, push ups on knees
Intermediate
30 clean & jerks @ 115/75 lbs
—
400m Run
24 DB SNatch @ 35/25lbs
7-14 HR push ups
Perform
“Grace”
Rest 5 minutes
3 rounds for time
400m Run
21 KB swings @32/24 Kg
12 Wall facing HSPU